This diet is for people who have to lose 15 or more pounds. If you have less to lose weight, say the last five kilograms, will not work because it has more carbohydrates compared to my other diets. Do not think that you will not lose weight by diet below, just poor people who just want to clear fat will work towards holding the weight. It is better to buy an electronic kitchen scale has lev 15-20 and one-time investment. Below I have given in grams and measures must respect them. Until you are used to evaluate the eye, you can measure, it is important. Where no amount is specified separately for men and women means that it is common to both quantity and must divide it into saotnoshenei 2-1. Ie Divide food into 3 parts - two parts of man, a part of the woman. Before breakfast or daytime (fasting) to do exercises where you work, the right workout for beginners until you get used to it and then start training with the other (they are more difficult). List of training (all classes are full body, with an emphasis on one part), you can rotate as judge during the week.
Exercise for Beginners
Training for belly
Training for butt and thighs
Exercises for butt
Anti-cellulite exercises (workout butt and thighs)
You can do this diet for a long time because it is not restrictive and the body gets enough nutrients and variety. If the afternoon not feel hungry, you can skip the nuts. Nowhere in the diet no bread, so even if I am appointed, do not eat bread. Carbohydrates in the diet are bulgur, lentils, peas, oatmeal and bananas. After each meal, men and women drank 1 cup water. This is important! Even if you do not drink, do it, not much.
Before diet the following measures and measure save them, then at the beginning of each week shall be measured again to monitor your progress. Do not Take your everyday! If you went to the bathroom and still have lentils, peas, vegetables in the abdomen, will weigh more than the previous day, when you eat these foods and be depressed. Take your time to a week or 3-4 days if you involve so many :-) Measure: Weight, circumference of chest, circumference of the biceps, waist circumference, hip circumference of the (butt), hip circumference, circumference of the calf - Mary, where widest.
Products for the week
1 kg. chicken breasts, raw
1 kg. pork tenderloin, raw
½ kg. beef
1 kg. chicken gizzards and raw
1 kg. chicken livers, raw
1 kg. fresh or frozen mackerel
300g turkey ham
0.2 kg. raw lentil
1 kg. (2 packages frozen) raw peas
150 g raw bulgur
0.5 kg. oatmeal
350 g raw nuts
100g cheese
100g cheese
17 eggs
1 kg. broccoli (can be changed with spinach)
0.5 kg. carrots
14 pcs. yogurt
6 pcs. Lettuce
1 package frozen spinach (500g)
2 kg. tomatoes
Cucumber
1 small fresh cabbage or sauerkraut
1 kg. tomato sauce
1 kg. Onion
21 bananas (about 4 kg.)
1 liter of extra virgin olive oil (enough for a month)
Monday
Exercise 15-20 minutes on an empty stomach. Have breakfast immediately after finishing exercises.
Breakfast
Female: 1 cup yogurt, 2 tablespoons oatmeal, 1 banana into small pieces - mix everything and leave for 5-10 minutes to settle, then eat and drink a glass of water. Can coffee without sugar. If you drink coffee with sugar daily put volume by ½ at least until the end of the first week off sugar. Breakfast is the same every day, so below will not describe in detail. Glass of water after each feeding is also important, so follow it, do it as a habit after eating to drink a glass of water or herbal tea without sugar. If you love cinnamon, add to yogurt, it becomes very fragrant.
Male: 1 cup yogurt, 3 tablespoons oats, 2 bananas.
Lunch 0.5 kg. chicken breasts are cooked with onions, salsa, spices and 3 tablespoons groats. Bulgur can be put at the outset. Cooking without fat. Once off the heat add 3 tablespoons olive oil (do not pass heat treatment). Eating in the ratio 2:1 male: female (divided in 3 parts, a woman eats one part man part 2). It is eaten with bread. Glass of water. Afternoon 25 grams of raw nuts (the same amount of men and women). Glass of water.
Dinner 500 g pork 1 kg. cabbage (fresh or sour) cooked without fat, you can spice. Once off the heat add 3 tablespoons olive oil. (Split 2:1 male: female - goes down into the diet will not write more). Glass of water.
Tuesday
20 minutes workout on an empty stomach.
Breakfast as Monday. Glass of water.
Lunch 200 g lentils are cooked with chicken gizzards 500g, onion, salsa, carrots, garlic, spices. Once off the heat add 3 tablespoons olive oil. Glass of water.
Afternoon 25 grams of raw nuts (the same amount of men and women). Glass of water.
Dinner 7 pcs. scrambled eggs with onions or other vegetables. Tarator 1 yogurt 2 cucumbers, salt and water. No fat or in scrambled eggs or in tarator. Glass of water.
Wednesday
20 minutes exercise on an empty stomach
Breakfast as Monday. Glass of water.
Lunch 500g peas are cooked with 500g chicken breast, onions, salsa, carrots, garlic, spices. Once off the heat add 3 tablespoons olive oil. Glass of water.
Afternoon 25 grams of raw nuts (the same amount of men and women). Glass of water.
Dinner 500 g beef is minced and cooked in a pressure cooker. After soup made of beef cooked with spices, carrots and other vegetables. Do not cook with oil and put potatoes. If you are very hungry, put 5 tablespoons bulgur in soup. (Cup water optional).
Thursday
20 minutes exercise on an empty stomach
Breakfast as Monday. Glass of water.
Lunch 150g bulgur is cooked with 500g chicken livers, onions, salsa, carrots, garlic, spices. Once off the heat add 3 tablespoons olive oil. Glass of water.
Afternoon 25 grams of raw nuts (the same amount of men and women). Glass of water.
Dinner 500 g mackerel in the oven or grill. If the oven can be cooked with onion and tomato sauce, spices. 1-2 lettuce salad, salt, vinegar, 2 tablespoons olive oil. Glass of water.
Friday
20 minutes exercise on an empty stomach
Breakfast as Monday. Glass of water.
Lunch 500 g gizzards stewed with onions and spices, not fat. Salad of lettuce with a 500 g tomatoes, seasoned with salt, vinegar and 2 tablespoons olive oil. Glass of water.
Afternoon 25 grams of raw nuts (the same amount of men and women). Glass of water.
Dinner Broccoli soup. 1 kg broccoli cook for 10-15 minutes 1 liter water, drain the water (keeps) Strain is broccoli covered with water and return to heat. Make a liaison: 4 eggs Beat well, add a yogurt and shake well again. Liaison to add a bit of puree and stir until liaison warm, then pour into the pan and stir well. Soup is ready :-) eaten without bread. Glass of water (if you have space).
Saturday
Today we do not do exercises, and walk 1-2 hours. . Muscles need rest, so no exercise today.
Breakfast as Monday. Glass of water.
Lunch 500 g pork cooked with 500 grams, peas, onions and spices without oil. Salad of lettuce with a 500 g tomatoes, seasoned with salt, vinegar and 2 tablespoons olive oil. Glass of water.
Afternoon 25 grams of raw nuts (the same amount of men and women). Glass of water.
Dinner Scrambled eggs: 500 g spinach stew with a little water, add 100 grams of cheese 6 eggs. Eaten without bread. Glass of water
Sunday
Today we do not do exercises, and walk 1-2 hours. Today also rest from exercise.
Breakfast
Woman: sandwich 100g turkey ham and cheese 50 g without bread. You can make full lettuce rolls filled with ham and cheese. Glass of water.
Male: as a woman, but 200g turkey ham and cheese 50 g. Glass of water
Lunch 500 g chicken stewed dorbcheta with onions and spices, not fat. Salad of lettuce with a 500 g tomatoes, seasoned with salt, vinegar and 2 tablespoons olive oil. Glass of water.
Afternoon 25 grams of raw nuts (the same amount of men and women). Glass of water.
Dinner 500 g mackerel grilled or baked (can of tomatoes, onions, spices, not fat). Salad of lettuce and a 500 g tomatoes, seasoned with salt, vinegar and 2 tablespoons olive oil. Glass of water
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