So we decided to make you a detailed two-week healthy eating checkweigher plan. You need to clearly

How to lose weight 5 kg per month. Real diet program "Lose Weight 5 kg per month." Dietary advice, which abound checkweigher in women's magazines, of course, excellent. They obviously do not take into account the female myslennya.Vidomo that we are weak creatures from childhood did not like all sorts of arithmetic, such as "add", "subtract" and especially "calculate interest". Therefore, we advice "fat should not exceed 20% of the daily ration" goes something like E = MC . It is clear that the recommendations of the diet should be very simple and specific: what, when and how much.
So we decided to make you a detailed two-week healthy eating checkweigher plan. You need to clearly checkweigher follow our recommendations - and all. Note that the proposed diet really is 100% healthy. There is no extreme, but there are lots of delicious and favorite foods, so you do not notice how "diet" month is over. Finally, this eating plan is devised for women who lead an active lifestyle and therefore checkweigher are not able to follow a strict diet.
So, before you two-week nutrition program, but it will have to pass two (along - 4 weeks). Remember, sober women do not shed weight quickly. This is bad. The loss of 0.5 - 1 kg per week is considered ideal pace, since this mode allows you to kill two birds with one stone - to get rid of body fat and muscle mass is not "incinerate". A very low-calorie diet with fat and your muscles "zzhene." Become a flabby as dried fruits. So our thought out and carefully calibrated diet program is much better than the desperate hunger checkweigher strike.
Do not be afraid to bite. "Intercept" something between checkweigher lunch and dinner - not a crime. Snack bring a lot of positive emotions, relieve stress - and thus they are needed. Just make sure in advance that to have on hand was always something edible, but useful. For example, an apple or batonchik cereal, or one or two things dried apricots. checkweigher Otherwise, you shine chips from a nearby kiosk. Or evening orgy obzhyrannya visiting my mother.
Plan ahead. Diet meals "impromptu" or "mood" does not recognize. Make a detailed list: when you eat that much. Plan your exact meal as if it is the most important series of business meetings in your life. Zmetykuyete than breakfast, decide what will eat for lunch, think for what you're snacking during the day at work or on the way home. But to reach the extreme it is not necessary - the compromises necessary in our lives.
Think! Obmizkuyte "chasozberihayuchi" checkweigher dining checkweigher options. If you are facing a very busiest day in advance decide which meals you can postpone or move. Decide what you can dine without leaving your desktop (rather than down in the dining room) than you can snack on the way. What a tasty and healthy dish you can prepare in the morning less than 10 minutes. And generally depart from stereotypes. Agree, for example, that dinner is not required to be hot, but you can have breakfast residues dinner.
These recommendations are based on data from the average woman weighing about 63 kg, which is moderately active lifestyle (weight training 2-3 times a week and aerobics 3 times a week). Guidance Notes Calories checkweigher about 1600 calories is suggested for those who want to lose 0.5-1 kg per week (daily checkweigher rate from 1500 to 1700 calories.) Carbohydrates 200-260 g of 50% -65% of total calories Protein 75-95 g . 1.2-1.5 per 1 kg 35-55 g fat 20% -30% of total calories Fiber 25-35 g number of general recommendations according Week 1 Day One Day Two: Breakfast: 30g oat cereal, yogurt cup 1%, 1 small banana Lunch: 1 serving of apple puree sauce (see. recipe) Lunch: 2 slices whole wheat bread 2 tbsp low-fat checkweigher liver pate 1.5 cups chopped salad with 1 tablespoon low-fat sauce cup 1% milk Snack: 3 cups light popcorn, cooked in the microwave Dinner: 85g fried flounder 1 cup cooked broccoli 1 cup cooked rice at night: 1 cup fat-free fruit yogurt
Total for the day: 1575 calories, 83 grams protein, 243 g carbohydrate, 41 g fat, 38 grams of fiber. Breakfast: 55 g of bran cereal and a glass of 1% milk Lunch: 40 g buckwheat porridge with minimum salt Lunch: 140 g turkey 2 slices of bread 1 tsp fat-free mayonnaise (see. sandwich recipe) 1.5 cups chopped salad with 1 tsp low-fat sauce Snack: 1 small orange Dinner: 85 g baked fish 1 small potato, baked in their skins 1.5 cups chopped salad with 1 tsp flavored vinegar At night, a glass of kefir 1%
Total for the day: 1581 calories, 97 grams protein, 230 g carbohydrate, checkweigher 33 g fat, 20 grams of fiber. Day Three Day Four: Breakfast: 45g of fruit muesli checkweigher with a glass of 1% milk