Diet plan - Lose fat with this simple and responsible method

Many different diet plans can be found on the internet. With many of these schemes you get far too few nutrients. This is not only harmful to your health, you will also not achieve anything in the long term. These types of diets cannot be sustained, you often experience hunger and you are confronted with the well-known yo-yo effect. With the diet plan from this article you can lose up to 3 kilos in a healthy way in the first week. This is because you produce certain hormones that burn unwanted fat, and because your body no longer retains excess moisture. I advise you to read the information in this article before you start the diet plan. It is important to me that you can start with the correct information. Who is the diet plan suitable for? This diet schedule is suitable for anyone who wants to lose some pounds (overweight), without experiencing hunger or making use of expensive supplements. This diet plan is a starting point for a healthy way of losing weight. Everybody has a different calorie requirement. If you are very active, you also need more carbohydrates and proteins. Therefore, adjust this schedule to your needs. Children can just eat with them. Make sure that more carbohydrates (from the right sources) are available so that they can brag more of this. This schedule is not suitable for pregnant women. The recipes can be used, but the portions must be larger. How does the diet plan work? With this diet you do not eat less, but you eat differently. It is about what you eat and that you eat it in the right proportion . A diet that is only based on counting calories has little function if you get the calories from the wrong sources. With a healthy eating pattern you get all vitamins, minerals and macronutrients in the right ratio. Once you get all the nutrients in the right ratio, burning unwanted fat is much faster than if you miss nutrients or don't get them in the right ratio. Your feeling of hunger diminishes, you get more energy and you feel much better. And that while you lose a few more pounds every week. This is what a balanced meal looks like You get essential nutrients from carbohydrates, proteins and healthy fats. According to the Orthomolecular nutritional theory, the optimum distribution of your diet is as follows: 40% carbohydrates, 30% proteins and 30% fats. You get 40% carbohydrates: vegetables, fruit, oats, legumes, buckwheat, quinoa, brown rice, brown rice and sweet potatoes. 30% protein is obtained from : meat (especially poultry and game), fish (game caught and fatty fish), dairy (especially raw unpasteurized dairy), eggs, nuts, seeds and legumes. 30% fats are obtained from: coconut oil, olive oil, linseed oil, avocado, nuts, seeds, olives and fatty fish. Later in this article you can see in the complete weekly menu what a balanced meal looks like in practice. During weight loss it is important that you get enough fiber. Fibers are important during weight loss, because they reduce the feeling of hunger (which means that you automatically eat less) and improve your intestinal flora. Research published by the University of Oxford showed that soluble fibers in particular contribute to the loss of fat around your abdomen. You can find soluble fiber mainly in: Vegetables, especially in broccoli, carrots, red cabbage and green beans Fruit, especially in mango, pear, orange and forest fruits Legumes In addition, good intestinal bacteria feed on fiber, which improves your resistance and bowel movements. Follow the recipes from the diet plan to get enough fiber. These habits make you fat Small habits make a big difference on the scales over time. See the examples below. Do you drink a glass of soda or apple juice daily? Then you get around 118 extra calories per day. If you don't burn it, that means 42,887 calories a year. So many calories can cause up to 5 pounds of extra body fat. And all because of a small habit! Below you will find a few examples. 1 sugar cube in your coffee (3x a day) You get 19,272 extra calories per year. If you do not burn this, this is 2.1 kilos of extra body fat per year. A bowl of chips (3x a week) You get 23,868 extra calories per year. If you do not burn this, this is 2.6 kilos of extra body fat per year. White pasta as an evening meal (twice a week) You get 37,336 extra calories per year. If you do not burn this, this is more than 4 kilos of extra body fat per year. Imagine what it does to your body if you unlearn these small, bad habits by replacing them with healthy alternatives. Fortunately, there are plenty of sugar-free and low-carbohydrate alternatives that I describe later in this article. Do you want to know more about what eating sugars does to your body? Read more information here. Are sweeteners the solution? Do not be tempted during the weight loss by light products or manufactured "low carbohydrate" products. Synthetic sweeteners are often used in these products. The sweet taste of synthetic sweeteners only makes you long for more sweetness (2). A synthetic sweetener contains no energy, but your body demands it at that time. The result is that you eat more. By eating synthetic sweeteners you also disrupt your hormone balance, which only prevents weight loss (3). It is therefore best to avoid a product that is 100% sugar-free , 0% sugar or light . Read more about carbohydrates, sweeteners and healthy low-carbohydrate products in this article . Healthy snacks I recommend eating snacks if you are really hungry. While losing weight, it is advisable to eat a maximum of 3 meals per day. If you find that the portions are too small and you experience hunger, it is best to first increase the portions of the meals before you grab the snacks. Start by increasing the portion of vegetables and continue working from there. Only take a healthy snack if you really feel hungry between meals. It is important that you make the right choices. Avoid the pre-packaged snacks from the supermarket; these are usually full of refined sugars. Healthy snack options are: Snack vegetables (bell pepper, celery, carrot, cucumber, etc.) Hand of unsalted nuts Piece of fruit Boiled egg smoothie Slice of banana cake * Olives Gherkins Rice cake with sugar-free fillings Avocado half * Here you will find the recipe for healthy banana cake , and you will find more recipes for healthy snacks. Fluid intake It is important that you drink enough while losing weight (but also in general). You can already read above that it is best to avoid soft drinks and fruit juices. Drink: Water: 2 liters per day Tea without sugar Coffee without sugar (in moderation) Movement You lose weight in the kitchen. The food you eat is responsible for 70% of your result. In addition, it is important to exercise sufficiently. By moving you reach your goal weight faster and you benefit from the many benefits that exercise offers you. You don't have to be in the gym every day, but try to walk, swim or cycle for at least 30 minutes every day. Let a professional advise you and let him / her compile a sports schedule that is suitable for your personal situation and goals. The diet schedule: a complete weekly menu This article contains enough information to get you started with the diet plan. Below are 7 simple, fully balanced daily schedules that you can use to lose fat in a healthy way. Day 1: Breakfast : Omelette with vegetables and feta cheese: 2 eggs, 150 grams of vegetables of your choice and 50 grams of feta cheese. Lunch: Avocado salmon salad: 50 grams of lettuce of your choice, 1 avocado, ½ cucumber, 100 grams of smoked salmon and 1 tablespoon of lemon juice. Dinner: Meat with steamed vegetables and sweet potato: 150 grams of poultry or beef, 300 grams of steamed vegetables of your choice and 150 grams of steamed sweet potato, served with a dip sauce of 50 grams of Greek yogurt and 1 teaspoon of curry powder. Day 2: Breakfast: Greek yogurt with banana and nuts: 150 grams of Greek yogurt, 1 banana and 2 tablespoons unsalted nuts of your choice. Lunch: Quinoa salad: 40 grams of quinoa (uncooked weight), 50 grams of fresh spinach, 150 grams of cherry tomatoes, ½ cucumber, 50 grams of olives, 100 grams of Hüttenkäse, 2 tablespoons of sunflower seeds and 1 tablespoon of lemon juice. Dinner: Cod fillet with steamed vegetables and avocado: 150 grams of cod, 300 grams of steamed vegetables of your choice and 1 avocado. Day 3: Breakfast: Strawberry avocado smoothie: ½ avocado, 100 grams of strawberries, ½ cucumber, 2 tablespoons oatmeal, 2 tablespoons unsalted cashew nuts, 1 tablespoon linseed and a cup of water. Put all the ingredients in a blender and blend the whole until it has a smooth texture. Lunch: Richly filled rice waffles: 2 rice waffles, 2 boiled eggs, ½ avocado and 1 tomato. Dinner: Vegetable wok with chicken fillet and quinoa: 150 grams of chicken fillet, 40 grams of quinoa (uncooked weight), 300 grams of vegetables of your choice, 100 grams of tomato passata and 20 grams of pine nuts. Day 4 Breakfast: Mushroom omelet: 2 eggs, 150 grams of mushrooms of your choice and 50 grams of feta cheese. Lunch: Apple-walnut salad: 50 grams of lettuce of your choice, 2 stalks of celery, 1 apple, ½ avocado, 50 grams of cottage cheese, 2 tablespoons of chopped walnuts, 1 tablespoon of pomegranate seeds and 1 tablespoon of olive oil. Dinner: Vegetable bean dish: 75 grams of pre-cooked black beans, 30 grams of brown rice or brown rice (uncooked weight), ½ eggplant, 150 grams of cherry tomatoes, 50 grams of fresh spinach, 50 grams of olives and 20 grams of pine nuts. Day 5 Breakfast: Oatmeal porridge with fruit: make a porridge of 40 grams of oatmeal (uncooked weight), 2 tablespoons of flax seeds and 150 ml unsweetened vegetable milk, and garnish with 100 grams of raspberries and 2 tablespoons of chopped unsalted almonds. Lunch: Beet salad: 150 grams of pre-cooked beetroot, 50 grams of lettuce of your choice, ½ avocado, ¼ fennel tuber, 50 grams of feta cheese, 2 tablespoons of chopped unsalted nuts of your choice and 1 tablespoon of olive oil. Dinner: Turkey wok dish: 150 grams of turkey fillet, 200 grams of green cabbage or savoy cabbage, 150 grams of mushrooms and 20 grams of unsalted cashew nuts. Day 6 Breakfast: Greek yogurt with pomegranate and coconut: 150 grams of Greek yogurt, 2 tablespoons oatmeal, 2 tablespoons pomegranate seeds and 2 tablespoons coconut grater. Lunch: Rice waffles with egg and smoked salmon: 2 rice waffles, 2 boiled eggs and 75 grams of smoked salmon. Dinner: Buckwheat chickpea salad: 30 grams of buckwheat (uncooked weight), 100 grams of pre-cooked chickpeas, 1 grilled bell pepper (allowed from pot), ½ cucumber, 50 grams of olives, 50 grams of feta cheese, 20 grams of unsalted nuts of your choice, a few sprigs of chopped fresh parsley and 1 tablespoon of olive oil. Day 7 Use the sugar-free daily menu that you can download below. This special daily menu is meant to speed up your fat burning. In this daily menu you will find recipes, photos and exclusive tips to quickly burn unwanted fat. Download day 7 for optimum results Finally, I would like to emphasize that this is the only way to lose weight in a healthy way. A "quick fix" with regard to losing weight does not exist. Ultimately, you want to stay on your goal weight, otherwise you will have done it all for free. In addition, you have been working on your health properly following the diet schedule, and that will feel so good that you want to continue on this healthy tour.