Diet for quick weight loss

The key to losing weight is diet, but only properly selected for the individual.

The main rule right diet: negative CALORIES (limit the carbs), it allows you to expend more energy during the day, the energy comes from carbohydrates. To determine the lack of CALORIES, you need to know what and how much eaten during the day. As a rule, people do not think about, and need!

First of all, you need to know how many calories consumed during the day. To do this, before each meal should be all details to capture: what and how much is eaten, and then count what was eaten.

For example: for Breakfast you eat 2 boiled eggs and buckwheat (100 g). Need to find the table and count: 2 boiled eggs – 0,7 g of carbohydrates and 12 grams of protein = 157 Kcal; buckwheat – 60 grams of carbs = 300 Calories. The result is 457 Kcal for Breakfast.

What does it do?

The resulting figure is very important because you need to push it from her to create a body energy deficit in order to force him to burn as the energy fat. For each human figure, creating a shortage of energy, individual.

The figure you have is a benchmark to know how many a calorie you can go to the desired digit (the reference point for men is about 1500-2000 Kcal for women is 1000-1500 Kcal).

You need to remember that no one is able to find you the ideal diet, because only you know yourself best! Therefore it is necessary to experiment, focusing on the approximate calorie content that is suitable to many people. These figures were determined by many studies.

We should start with the big numbers, that is counted calorie for the day. It is from this number will need to decrease gradually, i.e. start with the usual calorie, gradually approaching smaller numbers (to the above indicative figures for women and 1000-1500 Kcal per day for men – 1500-2000 Kcal).

For example, it is wrong to make a man (weight 90 kg) go to day calorie in 2000 (when he had 3000-4000 Kcal per day). It will be a sharp limitation for the body, what it can go into "economy mode" (ie, a slowdown in the metabolism and fat burning). This is wrong. Is required since the usual caloric content (for example, 3000 Kcal) gradually decrease up to the given numbers.

It is important to do it right, because it affects not only the result of weight loss, but the state of the organism as a whole.

Scheme of diet for men (1500-2000 Kcal)

Foods for the day:

Eggs:

• 7 eggs without yolks = 40 g of protein = 330 Kcal;
• 3 whole eggs = 27 g of protein = 330Kcal.
• Chicken Breasts (400 g) = 80 g of protein = 480 Kcal
• Rice (200 g) = 152g carbs = 690 Kcal
• Low-fat cottage cheese (100 g) = 19 g protein = 92 Kcal
• Vegetables (tomatoes, cucumbers, salads, etc. – 300 g) = 15-20 carbs = 70-100 Kcal

The result: 165 g of protein + 172 g carbs = about 2000 Calories

Refinements to the diet:

1. Eat only cooked foods;
2. Choose only low-fat cottage cheese;
3. There is only a chicken breast, because it is the most lean part of the chicken;
4. Rice weighing before cooking, i.e. dry, and not ready;
5. If you must reduce the daily caloric content, it is done at the expense of rice;
6. With the appearance of panic, a desire to break away and to eat, it is recommended to do it at the expense of boiled egg whites.

Daily diet

9.00 – lift

9.05 – drink a glass of juice or water, along with water one can drink amino acids (BCAA).

9.30 – Breakfast (150 g chicken, 50 grams of rice and vegetables).

11.30 am – snack (eggs: 1 whole and 2 only protein, 50 grams of rice and vegetables).

14.00 – lunch 150 g chicken, 50 grams of rice and vegetables).

16.00 – snack (vegetables and 3 eggs).

17.00 – 18.00 – training

18.05 – immediately after a workout drink of amino acids and eat 1 egg white and 1 whole egg.

19.00 – dinner (150 g chicken, 50 grams of rice and vegetables).

21.00 – snack (2 eggs with protein, 150 g chicken and vegetables).

23.00 – night snack (200 g low-fat cottage cheese before bed).

23.10 – 9.00 – sleep

Explanation of diet:

• chicken breast and rice should be divided into four equal parts (i.e. at 150 and 50 g);
• vegetables can be eaten in unlimited quantities;
• if you want to break, then the best solution is egg whites, you can eat 5-10 pieces or more.

Many people do not understand how it is possible to combine this number of meals with school, work, or other things.

In this case, it is recommended to buy containers for food. They are very convenient to use. The essence of such containers is that you can cook at home and to take with you. And then on a schedule to get there. And no need to be ashamed or to be ashamed of, after all worse than to go with the awful cellulite on various parts of the body. A proper diet and a wonderful view is very good!

Step-by-step diet for the day

9.00 am – Wake up,

at 9.05 – drink a glass of water. As a rule, people go to the toilet, brush my teeth, wash my face. Then you need to go to the kitchen and cook food for the whole day. You can also cook in the evening to the morning just to fill, eat or lay on the containers. In General, 30 minutestime will still be busy with something, and at this time, the stomach will gradually Wake up.

9.30 am – first Breakfast, consisting of 150 g of chicken breast, 50g of rice and vegetables (optional, you can choose any vegetables).

11.30 am – snack (can you say, second Breakfast). Get a container or go to the kitchen, eat 1 whole egg, 2 eggs without yolk, 50 grams of rice and vegetables.

14.00 – lunch: 150 g chicken, 50 grams of rice and vegetables. Basically, at this time there is some fatigue, and any activity, as you know, is in need of carbohydrates.

16.00 – snack consisting of 1 whole egg, 2 eggs without yolks and vegetables (tomatoes, cucumbers). Many will ask, why not complex carbs (buckwheat, rice)? So put on drying. This is the last meal before class. In the first half of the day used a lot of carbohydrates (because they are better absorbed in the 1st half of the day and evening, as laid down in the fat). In addition, the sugar in your blood is below the exercise, the more fatty acids are used as energy instead of glycogen. That is why complex carbohydrates before exercise, only light protein (vegetables and eggs). So, you can get a good amino acid complex, protecting muscles from burning energy during exercise, in addition, there is a shortage of sugar, forcing more intensive use of the fat in the classroom.

17.00 – 18.00 – training

18.05 – it is recommended after a workout to take in carbohydrates. It is reasonable to drying, because after training opens the "protein-carbohydrate window" and eaten carbs don't go into the fat. However, you need to pay attention that the drying steps are complex carbohydrates, that is a long – buckwheat, rice, etc., and not simple – it is not allowed. But even after school is not permitted to eat complex carbohydrates because the blood is cast from the stomach to the muscles and come back only 30-50 minutes. Turns out that it is neither simple nor complex carbs. However, in this situation there is a way!

The key is to use a quick protein to preserve muscle. You can take amino acids (BCAA) is the ideal solution, or 1 eggs – 1 whole and 1 yolk.

19.00 – dinner. Now you can afford to fill the energy expenditure caused by exercise, that is the lesson we spent a lot of energy that needs to be addressed. But as time has passed more than 40 minutes, the muscles of the back blood and stomach ready for digestion (complex carbs in the rice). Eat 150 g chicken, 50 grams of rice and vegetables. You need to pay attention that bedtime is the last consumption of carbohydrate food, as in the 2nd half of the day should have protein (eggs, cheese, chicken), even if you want to lose weight.

21.00 – meal, not containingcarbohydrates, only one protein! Eat 2 eggs without yolks, 150 g chicken and vegetables.

23.00 – before bed casein necessary protein (long), so you can only have 200 g low-fat cottage cheese. The fact that cheese contains high amounts of casein (over 70 percent).

23.00 – 9.00 – sleep.

Everything is quite clear, you can move on.

Thoughts, explanations, recommendations about diet

Explanation No. 1. You should drink water at any time of the day in large quantities. No need to believe that the water does not need to drink for weight loss. The water is not high in calories, so this rule does not apply. Plain water can be drunk in any quantity (especially important to use it in training). Water is involved in all chemical reactions in the human body (and fat burning is a chemical process). In General, water is essential!

Explanation No. 2. It is necessary to note that in our daily routine exercise is in the evening, however, schedule me for your convenience.

Not everyone can visit the hall in the evening and it's not terrible. It is important to follow two rules:

1. In the first half of the day to focus on the carbs, second (around the evening) – squirrels;
2. After the class is mandatory to take proteins without the carbs! And after 40-50 minutes – complex carbs – rice with chicken.

No matter what time is training, you need to follow those rules. No need to change the whole diet.

Explanation №3. You need to understand that this is a sample diet. For someone may be excessive is the amount of food, and you will need to reduce the number of calories per day (reduced only at the expense of carbohydrates – rice). Then monitor the weight if a week will disappear in 1 kilogram, then that is fine, but if changes are observed, it means that many calories, you need to narrow it down. Should not rush, do everything gradually, step by step (wrongly directly reduce 500 calories). Moreover, for many men, the optimal strategy that is a smooth scheme. Do not rush to conclusions, you can see another week to be weighed every week and, if necessary, to manipulate carbohydrates. It should not touch the squirrels!

Diversity (change some products)

Some people don't like to cook chicken Breasts or cottage cheese. In such cases, you can choose for this diet alternative products. Besides, with time, everyone wants diversity.

Scheme №1. Remove the chicken and cheese

Many do not like chicken breast and cottage cheese, because they are "tasteless". In such cases you can replace theseproducts: cheese at night time protein — casein, a long, 12-hour, and the chicken – on "red meat" — beef. Diet will look like this:

• rice (200 g) = 152g carbs = 690 Kcal
• red lean meat (500 g)
• 7 egg whites = 40g protein = 154 Kcal
• 3 whole eggs = 27 g of protein = 330 Kcal
• 50 g night protein (casein) = 40 g of protein = 170 Kcal
• 300-500 g of vegetables = 15-20 g carbohydrate = 70-100 Kcal

The result: about 200 g protein and 170 g of carbs = 2100 Kcal.

Explanation No. 1. In the composition of the night's protein (casein, 12-hour), there are many casein – long protein. It is absorbed into the bloodstream slowly and provide muscle building material. This is extremely important, if a long time without meals (i.e. during starvation, sleep). This Supplement is in stores sports nutrition, and different brands. The most popular one is Optimum Nutrition whey gold standard 100% Casein.

Explanation No. 2. Beef (red meat) fatter than white meat, so when buying such meat you should choose lean slices of (is visually, it can be determined).

Scheme №2. Model chicken fish (cod or Pollock)

In this case, the diet will be this:

• 700 g cod = 96 grams of protein = 414 Kcal or 700 g Pollock = 112 grams of protein = 483 Kcal
• rice (200 g) = 152g carbs = 690 Kcal
• 200 g low-fat cottage cheese = 36G protein = 192 Kcal
• eggs without yolks = 56 g of protein = 220 Calories
• 300-500 g of vegetables = 15-20 carbs = 70-100 Kcal

In General, the point is clear. Once again I must repeat:

• White meat can be replaced with red or fish (cod or Pollock);
• The cheese is replaced with the overnight protein (casein).

This is enough for a change of diet or replacement products.

Adjustable fat burning

The adjustment of the weight management implies the ability to control the process of fat loss, allowing you to lose fat, getting the desired result. Therefore, it is very important and must be learned.

Diet or diet – is the food that we consume. A weekly correction of product data is the process of burning.

Weight loss requires a lack of energy (calories, carbohydrates), which causes the body as energy to use fat.

For getting a lack of calories, you can choose:

• training (increased consumption of carbohydrates – energy);
• diet (reducing the proceeds of carbohydrates).

Classes burn calories is inefficient choice compared to a diet (we use this option, reduce the arrival of carbohydrate in the diet).

How to use this method (reduction of energy arrival)?

• Very rapid weight loss is bad, as there is a slowing of metabolism andweight-loss. It is therefore necessary to increase the amount of carbohydrates (calories).
• Slow weight loss or lack of results (ideally lose 0.5-1 kg per week) is necessary to decrease the amount of carbohydrates (calories).

Here important another, to manage this process required constant monitoring. Constantly need to keep a daily records of food eaten and to correct it (the correction weight-loss).

Essentially, the correction involves increasing or decreasing the amount of food. It is required for effective weight loss!

Correction should be carried out once a week:

• Weight loss of 0.5-1 kilogram, so it does not require correction;
• Maintain weight – there is no result, means to reduce the amount of carbohydrates (calories);
• Weight loss of 2-2,5 kg – very bad (slows the metabolism and fat burning), increase the amount of carbohydrates (calories)

Now it becomes clearer that such a correction. But it should remind some of the features.

Adjusted only carbohydrates (energy), that is, buckwheat, rice or oatmeal (depending on what you include in the diet), proteins should not be touched!

It should also be noted about the correction once a week. It is recommended to choose a convenient date (e.g. weekend). This need to be weighed, record the results in a notebook or notebook, then you can watch and compare the new results with the previous ones.

Should be like this:

• when reducing the weight of 1 kg – all good, no correction is needed;
• for low-weight 2 kilos – not terrible, but it is necessary to analyze the state of health. May slow metabolism and weight loss. So you may have added carbohydrates (energy) – enough for about 1-2 spoons of rice;
• the reduction in weight 2.5-3 kgs indicates that not only burns fat but also muscle. In addition, the body switches into panic mode: start saving energy, which will result in slower weight loss. In such cases, it is important to add carbohydrates (energy, about 50 g of dry rice).

Thoughts and explanations

In the first week often there is a sharp weight loss (2-4 pounds), but in the future, is a slowdown from the 0.5-1 kilogram per week. It is quite normal! You should not immediately panic and are afraid of losing muscular mass. The fact that in the beginning of the diet the body begins to drastically reduce the glycogen stores in the muscles, which dramatically reduces the weight of the body, and then the process slows down as the body has spent all that it was possible to spend, then slowly wasting fat.

You should begin a diet with usual daily diet (the figure which we thought at the beginning of the article).After its calculation requires a correction, that is, a gradual approximation to 1500-2000 Calories a day. You should not make sudden jumps, all done gradually, gradually, otherwise the body will go into emergency mode (slowing metabolism and fat burning).

From the counted numbers should be progressively and accurately controlled down to 1500-2000 calories a day, only in this case everything will go according to plan and succeed.

Scheme of diet for girls and women (1000-1500 Kcal)

This scheme is for girls and women practical is no different from the schemes of men. The only difference is the amount of food. That is all you need to do the same as men (which is described in the diagram), but here changing the amount of food in the diet. The food proportions will be reduced, because women need less energy than men.

In General, the female body less muscle than men. Also the female body is capable of doing emergency reserves in case of cold or severe hunger, stressful situations, so did the nature for the birth and survival of offspring. We can say that a woman is much more complicated, there will more to limit calorie diet for getting a lack of calories.

First of all I should say girls and women don't need to be hard-nosed. Should not be abruptly hungry, try the miracle diet. It's not right! In such cases, the body immediately switches into emergency mode (power saving mode, causing a slowdown in the metabolism and fat burning. And so it is with many girls who sit on the miracle diet, stop eating. No need to listen to anyone! Rash and drastic restrictions in diet are very dangerous, they also harm the weight loss.

It is recommended to start with a comfortable usual diet (figures calculated at the beginning of the path) and gradually lowered, by controlling the result to the 1000-1550 Kcal per day.

Products for days for girls and women

• rice (100 g) = 76 g of carbohydrates = 345 Kcal;
• white meat (chicken breast – 400 g) = 80 g of protein = 480 Kcal;
• 5 egg whites = 28G protein = 110 Calories;
• 3 whole eggs = 27 g of protein = 330 Kcal;
• low-fat cottage cheese (200 g) = 36 g of protein = 192 Kcal;
• 300-500 g of vegetables (cucumbers, tomatoes, salads without dressings) = 15-20 g carbohydrate = 70-100 Calories.

The result is 170 grams of protein and 100 g carbs = about 1500 Calories.

Comment number 1. These products per day, such a diet is calculated at 1500 Calories. If the digit before that worked, for example, 2000 Kcal, you should not immediately sit down on this diet. You need to gradually drop from 2000 Calories to 1500 and lower carefully monitored (every week need to carry out the correctionfat burning).

Comment No. 2. You need to make diet and strictly followed, it is impossible to sharply eat whatever you want – sweet, delicious, fat, etc. It can break the diet.

Comment number 3. A week correction in men 0,5-1 kilo women this process is more complicated and slower, so do not be afraid of very small reductions. It is quite normal to lose in a week 0.5 kg. Weight loss 1 pounds per week is considered an ideal indicator.

You may not want these results and you are not satisfied with the slow weight loss. But no need to fear the slowness, worse than the lack of results or stop in the same place. In addition, it is impossible to lose from 3-5 pounds per week (this is wrong, because a slowdown in the metabolism, stop fat burning and all), there results, in General, can not wait. Especially because slow weight loss means quality fat combustion, and reduction of internal muscles and organs.

Comment number 4. Mainly the girls, when menstruation starts, the weight jumps, as the body accumulates nutrients for offspring. Therefore, in such periods, the jump in weight is normal. Don't be afraid. When dieting in the end of the critical days the weight will return to normal. In addition, prior to PMS, you can slightly reduce the daily ration at the expense of carbohydrates (reducing the amount of carbs, buckwheat or rice). Appropriate, and because of the decline in physical activity during PMS, a reduction in carbohydrates (as in that period of time there is no need for them).

Comment number 5. Products presented diet, you can choose to taste, just need to replace according to the diagram, which is described in the scheme for men. That is chicken breast (white meat) fish or beef, or buckwheat for the rice. The cheese is replaced with the overnight protein (casein, 12-hour).

We should focus on the list of foods that can be replaced. Because girls are more pliable, and I love to cook, experiment with dishes.

Products for replacement

The content of carbohydrates (100 grams of product):

• rice = 76 g of carbohydrates = 345 Kcal;
• buckwheat = 68 grams carbs = 45 Kcal;
• oatmeal (Hercules) = 64 g carbs = 371 Kcal;
• grits = 68 grams carbs = 345 Kcal;
• potato = 20g carbs = 78 Calories (not a good replacement).

Fruit:

• grapes = 18 grams carbohydrate = 85 Kcal;
• banana = 22g carbs = 94 Kcal;
• orange = 8 g carbohydrates = 37 Kcal.

The content of protein in 100 g of product:

• 5 egg whites = 28G protein = 110 Calories;
• 1whole egg = 8 grams of protein and 6 g of fat = 88 Kcal;
• beef = 12 grams of fat and 19 grams of protein = 187 Kcal;
• chicken breast = 20 grams of protein = 120 Calories;
• fish cod = 16 g protein = 69 Kcal;
• fish Pollock = 16 g protein = 69 Kcal;
• low-fat cottage cheese = 18 g of protein = 96 Calories;
• night protein (100 g) = 60-70 g of protein = 350 Kcal;
• milk (1% fat) = 3 g protein = 37 Kcal.

How to replace the products?

Everything is quite easy, you just need to choose a product, however, it is necessary to consider its calorie content, it is important not to change the calorie content. Then simply replace the product.

In principle, products in the diet can be replaced every day, the main thing – compliance with the required calories and the amount of protein consumed. But it is not very convenient. If the standard schema does not like or tired, it is recommended to draw up a new scheme for the same calorie content, but including other products. For example, as already mentioned, replace the chicken for cod, cottage cheese at night protein, etc.) and to combine the new scheme with the standard. The perfect solution!

It should be noted that the caloric content of foods is stated in 100 g of product. Also, do not forget that cereals (buckwheat, rice, oatmeal, etc.) are weighed, considered before the start of cooking. But the weight of the fish meat is after cooking (ready weight). This is done so because the grains during cooking badly boiled soft, and meat products – hard boiled.

That's all. More detailed information can be learned from the book that can radically change your life in a good way.