The best gift you can do to yourself in the New year, do not postpone for tomorrow what you should do now. So, before you is a super plan, with which you will be able to bring the body into perfect shape in just 21 days.
The first week of
The experts WH are unanimously agree that there is more healthy and effective to lose weight and tighten the muscles that the combination of proper diet, physical activity and the discipline.
And as miracle pills? Question now is of the diseased kidney those unhappy, that he believed in the power of drugs. And can, simply month to die of hunger? Oh, and getting to be a nervous lady with a slow metabolism and the only need of a body to store fat in any way, despite the carrot. All, with the prelude finished. The time has gone.
The eating plan
Your task: not to waive the food in the name of thinness and build a system of power, which will accelerate the metabolic processes in the body and help the body burn excess fat and build muscle.
The base of the diet should be: chicken, turkey, lean red meat + fish, avocados, olive oil + eggs, and dairy products + fruits and vegetables + whole foods + natural, condiments, and spices + pure water with gas.
Taboo: all kinds of canned food + soft drinks (including water) + alcohol + smoked, salted and deep-fried + refined sugar and white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).
The COUNCIL of
Try to eat fresh, have not been subject to a heat treatment of vegetables and fruits; the most appropriate method for cooking meat, fish and a side dish – baking and cooking.
Example of menu
Important in the nutrition of the variety! Here proposals the menus each week – just examples of how to combine products. You can choose between the three lists of favorite cuisine and alternate, at its discretion, or to invent their own ways taking into account the recommended calories for each meal, or take a look at the section "a Day a flat stomach" and choose something tasty there.
Breakfast
- 200 g of oatmeal with nuts; two-thirds cup of low-fat milk; fruit
- or 2 whole grain toasted bread; 30 g cheese; boiled egg; a piece of fruit
- or 150-200 g of cottage cheese with honey; 30 g of dried fruits; a glass of freshly-squeezed juice
- Vegetable salad with dressing of lemon juice and olive oil; a hot sandwich (whole wheat bread, vegetables, chicken breast, soft cheese); fruit
- or the salad with the cream of chicken breast, cherry tomatoes and sauce of honey and dijon mustard; fruit
- or a sandwich with whole grain bread, trout, avocado, and dill; yogurt
The dinner
- Baked fish with vegetable salads
- or whole wheat pasta with tilt beef minced meat, garlic, parsley, sun-dried tomatoes and herbs; herbal tea
- or chicken without the skin; lining of roasted vegetables (squash, broccoli, onion with the olive oil and seasonings), fresh tomato with 1 tbsp feta
In the second week of
He commented that he became irritable? No, when you have to train intensely, and encourage yourself to chocolate you can't. Your salvation in dairy products: they contain the amino acid tryptophan, which your body needs for the synthesis of serotonin, the hormone of good humor.
If after 10 days of fighting, the belly, for some reason does not retract, it makes sense to renounce all kinds of vegetables, cabbage and dried fruit – these products can be the cause of the abdominal distension and meteorism, that does not give you the ability to rejoice, first results.
Example of menu
Breakfast
- Omelet of two eggs; tomato; 30 g cheese; one small baked apple with honey and cinnamon powder
- or smoothie of banana, yoghurt, and vanilla; roll with trout, avocado and cucumber
- or 200 g of wheat, and of oats quickly the onion, the carrots and the Bulgarian pepper; yogurt; fruit
Lunch
- 250 ml of chicken soup and vegetables; the lettuce leaves with tomato, cucumber, Bulgarian pepper and onion with olive oil and seeds clothing
- or a salad with baked pumpkin, spinach, cheese and lemon-oil dressing; 2 rye bread with lean meat in ham; fruit
- or 250 g of cous-cous with strips of vegetables (carrot, onion, corn, peas)
The dinner
- Pita with onion-finely cut beef, lettuce and dressing of natural yoghurt with garlic and dill)
- or the fillet steak with a garnish of fresh vegetables; baked apple with honey and cinnamon powder
- or 1 baked beets; 3 rye bread with soft goat cheese; 10 large of olives
The COUNCIL of
Do not refuse to eat – these calories from meals, there are to maintain a stable level of sugar in the blood and make sure that you do not eat everything, even what we get, night looking. A perfect choice day snack – a piece of fruit or berries, crackers with soft cheese; the night – fermented milk products, fresh vegetables, salad.
How much you can eat more
For hunger not to put in your efforts not to, remember that a serving is:
- 100-150 g of vegetables (size of your fist)
- 150 ml milk products
- 120 g of meat or fish (about the size of the palm of the hand)
- 1 teaspoons vegetable oil
- 12 grapes
- 1 apple, banana, orange or pear
- ½ Mango or grapefruit
- ¼ Avocado
The third week of
The success of the entire program of three weeks, depends to a large extent on how well did you sleep. Try to improve the quality of your rest, listening at night to classical or jazz, and music: studies have shown that people in the night looking enjoyed the melodies to the rhythm of 60 to 80 beats per minute, slept better.
Example of menu
Breakfast
- Rich with maple syrup; yogurt; fruit
- or warm sandwich with rye bread, lettuce, boiled egg and fried sliced of chicken breast; a piece of fruit
- or 200 g of muesli with milk and dried fruits; figs, fresh; 30 g of hard cheese
Lunch
- Salad hot quinoa, strips of vegetables, turkey and coriander; the fruit
- or chicken broth with pieces of bread and hard-boiled egg; tomato with 50 g of mozzarella under the sauce of balsamic
- or the fish fillets with vegetable salads; drink a toast to the peanut paste; a piece of fruit
The dinner
- Whole grain spaghetti with chicken, minced meat and tomato sauce, garlic, and parsley; salad of vegetables
- or baked peppers stuffed with brown rice and beef minced meat; 6 cherry tomatoes with 1 tbsp of soft cheese and green
- or the fish fillets with rosemary and a side of vegetables; natural yoghurt
By the way: Scientists in sweden know exactly what bread is most useful for those who want to mess with the dress: of rye. Experimentally it has been shown that after 8 hours after the rye bread of the people feel less hungry than people who ate wheat.
The COUNCIL of
Selection of desserts, you now have the small fruits and berries of the curd. But if your sprinkle with cinnamon or vanilla, which is easy to trick the body, missed by the test. The cinnamon, by the way, even and regulates the level of sugar in the blood, and therefore will not allow hunger to confuse your head.