How to quickly lose weight at home for a week, is it possible and how much? The article says in detail how to do this, the balanced PP menu for weight loss is presented for 7 days with calculation of calorie content, as well as with the help of which exercises it is better to lose weight. So, a simple, easy to cook and budget menu for 7 days of the most effective diet for weight loss with recipes in front of you!
How to lose weight quickly
How to lose weight at home for a week? Only by observing the points we are below you will see a real result without huge casualties and stress. So, on a weekly diet you can find more seductive form due to the following tricks:
- Reduce glycogen reserves in the muscles. Glycogen is a kind of "preservative" of carbohydrates, saved in reserve for subsequent energy needs of glucose. It is stored in the condition associated with water: 1 gr. Glycogen binds 4 gr. water. In total, the human body contains from 300 to 500 grams. So the mass of fuel with completely charged depot can reach 2 kg in small and untrained people and up to 3-4 kg in large people or people from well-trained people. With the reduced use of carbohydrates and active exercises, glycogen reserves are reduced, which means that you lose weight. Moreover, when the water is removed, your body becomes more embossed, which is also a huge plus.
- Do not be nervous. The stress hormone cortisol has an unpleasant feature of causing edema. Therefore, you look swollen after a sleepless night, with excessive sports and on a low -calorie diet. That is why you can not choose too hard without- or low-carb diets. Excess cortisol leads to a significant deposition of fat in the waist, chest, upper back and hands, as well as to the emergence of swelling of the face. And besides (as if the entire previous one is not enough) increases appetite.
- As they say, healthy sleep is the best diet, becauseThe insufficient and poor -quality rest reduces the level of leptin (satiety hormone), stimulates the production of ghrelin - hunger hormone, and also stimulates the production of cortisol. As a result, you are dissatisfied, sleepy and swollen, in addition, you also want to eat aking elephant.
- We play sports. If you really want to see the results, you will have to strain. So, the scheme is as follows: 3 times a week we have power training on the Ful Badi system. 3 times a week (on some days) we have cardio for 60 minutes - you can walk on the path, swim, walk along the street, the main thing is that you are comfortable and not strained. Physical activity will help you get rid of edema, deplete glycogen reserves, give a tone to the muscles and, as they say, disperse blood. Believe me, you will feel very cool - your goal is not to die in training, but to get pleasure. So cardio should be low and moderate, and power-on 10-12 repetitions and with comforts comfortable for you.
- Calculate your corridor of calories by the formula. Distribute calories like this: spend 2 days on minimal calorie content, 1 on maximum and 4 on medium. So much more comfortable to keep a shortage.
Raise the protein content (4 kcal. By 1 g. ) In the diet from 1. 5 to 2. 5 g. per 1 kg of available weight, fat (9 kcal. per 1 g. )- 1 gr. For 1 kg of weight, and on carbohydrates (again 4 kcal. For 1 g. ) There is the remainder of all calories when you gained volumes of protein and fat. For example: you weigh 60 kg, in weight loss you chose calories in 1400 kcal. You will have a protein: 150 gr. - This is 600 kcal. , Fat - 60 gr. , It is 540 in kcal. This means that carbohydrates remained: (1400 - 540 - 600) / 4 = 65 gr. You can play with a volume of protein and due to this to increase carbohydrates.
What you need to eat to lose weight - everything that fits into the above frames! Is it necessary to lose weight on proper nutrition? No, but the smaller the product contains calories, salt or sugar, the easier it is to fit it into a diet. What do you need to drink to lose weight quickly in a week? Magic elixir of weight loss. In the meantime, they didn’t find it, stop your choice on simple water!
Monday: Light
Dinner
Classic
Sauce: mix 1 tablespoon of unrefined vegetable oil with 10 grams (1 tbsp) of mustard in grains, add any spices.
The ratio of the entire portion: 424 kcal. , 40 gr. Squirrel, 13. 6 gr. fat, 35 gr. carbohydrates.
Dinner
Bouillon
This is a classic meal of food soup and we cook it at once for 3 days. The soup is especially good for losing weight in winter: it is hot - it warms the body that does not have enough calories, hearty due to chicken and vegetables and, of course, very useful - irrigates the airways and saturates the body with fluid.
It is prepared simply, according to the budget composition: no frills.
- Chicken legs - 4 pcs.
- Potatoes - 200 gr. (about 2 pcs. )
- Carrots - 150 gr. (2 pcs. ),
- Fresh greens - 1 beam (for serving).
The ratio of one portion is 293 kcal. , 35. 3 gr. Squirrel, 10 gr. Fine, 14. 3 gr. carbohydrates.
On a snack
For a snack, we recommend you slightly salted fish (150 gr. ) With a pair of fresh cucumbers and tomato - mmm, here is a delicious!
Ratio: 253. 5 kcal. , 33. 3 gr. Squirrel, 14 gr. fat, 0 carbohydrates.
Total for the day: 1262. 5 kcal. , 131. 6 gr. Squirrel, 57. 6 gr. Fine, 52 gr. carbohydrates.
Tuesday: Like in a restaurant
Breakfast
Eggs in tomatoes
Yes, we love egg breakfast! Well, what, eggs are a real fast Food Food. They are simply prepared, the composition is amazing, useful for losing weight due to the vitamin composition and the most easily learned protein in the world!
We also appreciate them that that it is easy to turn them into a beautiful, exquisite dish, spending only 10 minutes!
The ratio of the entire portion: 303 kcal. , 16 gr. Squirrel, 22 gr. fat, 8 gr. carbohydrates.
Ingredients:
- The tomatoes are large - 2 pcs. (200 gr. ),
- Chicken eggs - 2 pcs.
- Vegetable unrefined oil - 10 g. (1 tbsp),
- Salt, pepper and other spices to taste.
How to cook:
- Our beautiful tomatoes are neatly wash, dry on a towel and cut into halves. We set to heat the oven to 110 degrees.
- With surgical accuracy with our beautiful hard hand (in which the spoon is clamped) we take out the core to make the bowls.
- Salt and pepper every tomato, you can also add any other spice to your taste.
- We break into each cup in an egg, which are also salt and pepper.
- We cook in a preheated oven for 10 minutes until the protein is seized.
- Of course, we will not throw away the tomato pulp of tomato! Cut it into pieces, sprinkle with your favorite spices (without fanaticism) and add a little oil.
Dinner
Hot salad
A very tasty hot salad, keep in mind that a really satisfying portion is obtained!
The ratio of one portion is 470 kcal. , 43. 7 gr. Squirrel, 11. 6 gr. Fine, 47. 4 gr. carbohydrates.
Ingredients:
- Turkey (breast) - 250 gr. (you can use another meat, it will change to calorie content),
- rice - 50 gr.
- Red Bulgarian pepper - 1 pc.
- vegetable oil - 1 tbsp.
- Greens, salt, pepper - to taste.
How to cook:
- Boil the rice as indicated on the package. You can simple white, but you can enjoy and try some more elite, it is not important.
- We will also simply weld the turkey: cut it into small pieces - it is important: you need to cut the fibers across (otherwise it can be hard after cooking), we throw in already boiling water. As a rule, for small pieces, 10 minutes of cooking over high heat and 10-15 on average are enough. Important: 50 gr. Leave the turkeys the next day - we will prepare breakfast with her.
- We throw boiled rice and turkey into a colander and let the water drain finally. Meanwhile, we cut it, finely cut it, clean from seeds and veins.
- In a deep dish, mix the rice, turkey and pepper, pour oil, salt and pepper, mix that everything was saturated with oil. Sprinkle with chopped herbs on top.
Dinner
Soup
Perhaps a portion of yesterday’s soup, believe me, he is still tasty!
On a snack
As a snack, we recommend you cottage cheese with a fat content of 9% - it is the most useful, because calcium from it is best absorbed with kiwi - this fruit is rich in vitamin C and has a pronounced taste, which is very important on the diet.
Portion ratio: 358 kcal. , 34 gr. Squirrel, 18. 5 gr. fat, 12. 8 gr. carbohydrates.
The ratio of the whole day: 1454 kcal. , 128 gr. Squirrel, 62. 1 gr. fat, 82. 5 gr. carbohydrates.
Wednesday: Simple
Breakfast
In the circle
A very simple and quick recipe - by the middle of the week you usually get tired and you don’t want to cook especially.
The ratio of the dish: 400 kcal. , 25. 4 gr. Squirrel, 23. 6 gr. fat, 19. 1 gr. carbohydrates.
Ingredients:
- Bread - 2 pcs.
- Boiled breast (from yesterday) - 50 gr.
- Solid cheese - 20 gr.
- butter - 20 g. ,
- Milk 3. 2% - 3 tbsp. tablespoons
- egg - 1 pc.
- Salt, greens and spices - to taste.
How to cook:
- Cut the bread and boiled meat on medium sized pieces, crush the greens, grate the cheese.
- Lubricate the edges of the cup with butter (so as not to stick) and put the bread there.
- Break the egg into milk, season with your favorite spices.
- Add the meat to bread, pour them on top with the resulting mixture, and sprinkle with herbs and cheese on top.
- Put the mug in the microwave and cook at maximum power for about 90 seconds.
- Check readiness, if necessary, send it to the microwave again.
Dinner
Bouillon
Our wonderful soup that still remains. Yes, our menu for the lazy and busy - but tasty and healthy!
Dinner
Something we have all the chicken, but a turkey. But what about a fish that is so useful and tasty for those who want to lose a couple of extra pounds?
Mintay in a fur coat
KBJU portions: 469 kcal. , 52. 6 gr. Squirrel, 23 gr. fat, 13. 8 gr. carbohydrates.
Ingredients:
- Pipli fillet - 300 gr. ,
- Cream 10% - 100 ml. ,
- Carrots and onions - 1 pc. (large),
- Sunflower oil - 1 tbsp.
Preparation:
- Preparing a dish, well, very simple. We cut the fish into the same pieces, salt and pepper, leave to pickle for a couple of hours.
- Lubricate the pan with a tablespoon of oil and fry the pieces on high heat for a couple of minutes - until a small crust appears.
- My and clean the carrot, three on a coarse grater, chop the bulb in half rings.
- Add them to our fish and fry for 1-2 minutes together, then fill this whole thing with cream and simmer for low heat for 15 minutes.
Thursday: for sweet lovers
Use our wonderful ready -made budget small -calorie menu for weight loss for 1200 kcal for sweet tooth - believe me, you will like it!
Friday: Satter
We continue to study our healthy menu for weight loss on the 5th day of the diet:
Breakfast
Curd souffle
This is the perfect dish from a working menu to lose weight. Calcular, high -white, sweet - only pluses!
KBJU dishes: 327 kcal. , 41 gr. Squirrel, 6. 4 gr. fat, 26 gr. carbohydrates.
- Kurin egg - 1 pc. ,
- cottage cheese 0% - 200 gr. ,
- raisins - 1 tablespoon without a hill (25 gr. ),
- Apple - 1/2 part.
Preparation: grate the apple. Map the cottage cheese with a fork, drive an egg into it and stir all this thoroughly until a homogeneous consistency. The more you try, the tastier it will be to eat! Put in the microwave: bake at maximum power 2 times, put 3 minutes for the first time. Let the souffle rest for 2 minutes behind a closed door and again at maximum power for 2 minutes. Voila, the dessert breakfast is ready!
Dinner
For lunch, we offer you such a dish: 50 gr. Boil the bulgura as indicated on the packaging, after crushing 1 tomato, season 1 tbsp. vegetable oil, add love to e spices and decorate this business 50 g. slightly salted salmon.
From this dish you will receive: 365 kcal. , 18. 3 gr. Squirrel, 15. 3 gr. fat, 32. 5 gr. carbohydrates. Tasty, fast and nutritious!
Dinner
Goulash
KBJU all dishes: 502 kcal. , 63. 7 gr. Squirrel, 15 gr. fat, 25. 7 gr. carbohydrates.
Compound:
- chicken fillet - 250 gr.
- Bulgarian sweet pepper - 1 pc. ,
- Onions - 1 pc. ,
- tomato paste - 2 tbsp,
- seasoning to taste
- Vegetable oil - 10 ml (1 tbsp).
Preparation:
- Cut the fillet into small pieces, sprinkle with salt and pepper to taste, mix and leave to pickle.
- Meanwhile, "separate" the bow and cut it into half rings, and then fry until golden in the small number of oil.
- When the onion is fried, add the meat to it so that the chicken absorbs its smell and taste.
- My pepper, dry on a towel and cut into strips. Add to the pan to the rest of the "company", mix and fry.
- When the meat acquires a golden crust, add tomato paste, 1 cup of water to this splendor, mix thoroughly. You can add salt and pepper, some favorite seasonings. More careful, do not overdo it!
- After boiling, reduce the fire and simmer our goulashik under the lid for 15 minutes. Mix several times.
Total for the day: 1200 kcal. , 123 gr. Squirrel, 31. 7 gr. fat, 84 gr. carbohydrates.
Saturday: protein
It remains quite a bit and your torment will end. On this day, we offer you a protein menu with a KBZU is satisfying and useful, and what else does a losing weight need?
Sunday: Final
We repeat Monday and the next 2 days after a diet for 1 one meal we eat our soup.
Conclusion
We hope that you understand how to organize the process of your weight loss in order to really change the body! Remember that the Caloria Calopies menu does not give you a 100% result, but at least it helps to understand how much you eat! You can independently make a diet for each day for a week, 2 and more for weight loss - most importantly, use the principles described in the article. But we hope that our light and effective diet for 7 days will help you lose weight.