Of course, with the word "losing weight" immediately there are associations with mono-diets, hunger strikes and absolute stress. After all, losing weight means not eating. We do not want to disappoint you and upset you, but you have to note that with this method of losing weight, you lose water. Almost all diets are based on the complete exclusion of salt. Thus, all the liquid leaves the body, only the subcutaneous fat remains, and cellulite becomes only more noticeable.
After a similar diet, as soon as you eat something with normal salt content, the water will return to the place, like weight. We offer you a diet for weight loss, that is - getting rid of fat, not water. The effect of this weight loss will be much longer, but this process is more complicated than the use of diuretic tea, laxative, etc.
How to get rid of fat?
In order for our body to begin to break down the subcutaneous fat reserves, it is necessary to deplete the reserves of glycogen, that is, glucose. After eating, part of the glucose is in the blood, most of it is sent to the liver to convert to glycogen, and the rest is deposited on a "rainy day" in the form of subcutaneous fat. From this it follows that the correct diet for weight loss should create conditions under which the reserves of glycogen will be exhausted, and then it will reach fat.
First, we present to your attention an approximate diet for weight loss, and then talk about the nuances.
Menu
The number of meals is 6, thus, consuming food in small portions, in our body will not create an excess of glucose, which turns into fat. We consume as much as the liver can put off in the form of glycogen.
Breakfast - vegetable salad with chicken breast or brown rice with baked fish, or oats with omelet. To each of the options you can add a piece of rye bread.
The second breakfast is yogurt, cottage cheese or kefir with the addition of 1 fruit (banana, apple, pear) or nuts (almonds or cashews 20g).
Lunch - protein (meat, fish or poultry) + carbohydrates (vegetable garnish and cereals):
- Chicken brisket with vegetable salad, toast from rye bread;
- baked fish with buckwheat and stewed vegetables;
- chicken (without skin) with brown rice and vegetables;
- Low-fat ham with omelet and vinaigrette.
Snack - tea or a glass of low-fat milk (you can add honey) with oatmeal cookies or marshmallows, milk smoothies .
Dinner - dairy products with fruits or nuts or stewed vegetables, or baked potatoes, or grilled meat or fish.
The last meal is exclusively dairy products with a low fat content:
- a small portion of cottage cheese;
- a glass of kefir;
- natural yoghurt.
Nuances
Make a diet for weight loss - it's still half the battle. After all, the above food will only help not gain additional weight, and the process of fat burning is most effective in the morning.
After awakening, do not rush to have breakfast. Suffer about an hour. During sleep, glycogen stores are depleted, and now you can proceed to the very disposal of fat directly.
In the first hour after awakening, perform light cardio loading, riding a stationary bike
Your diet for each day should contain all the necessary for life, proteins, fats and carbohydrates, caloric intake should be selected individually according to the degree of desired weight loss and depending on your energy consumption. With weight loss, you can reduce the caloric content you are accustomed to by 20-30%.
By evening, metabolism slows down, which is why our last meal is pure protein. It will be used up during sleep to restore and grow cells, and carbohydrates and fats - we will not need them. The liver has enough glycogen stores.