What diet helps get rid of excess fat, it is no news. However, not everyone knows that too strict restrictions in food can only strengthen the "orange peel effect".
The fact is that with the rapid weight loss, the skin loses elasticity and becomes flabby and cellulite is just at hand. In addition, the lack of food slows down the process of muscle growth, which is essential to the hip were smooth.
On the other hand, if the monitor is not powered, even when this leading an active life, good results have also not count. Confirmation of this - the study of American Scientists, which was attended by 97 women of different ages.
Within 8 weeks 73 of them struggled with cellulite exclusively through sport, and 24 - in addition to training and still held a special nutrition program. All lost weight, but those who are engaged in fitness and sat on a diet, fat left thigh and three times faster melting right before our eyes.
Terms of supply
Unfortunately, none of the currently existing diets are not able to completely rid you of cellulite. But, adhering to certain principles in the diet, it is possible if not completely, at least in part to smooth the skin on the abdomen and thighs.
These rules are very simple:
• First, Watch your caloric intake. You exercise 2-3 times a week? Need to get 1800 calories a day. Live on a "day without fitness"? Your rate of 2,200 kcal.
• Second, Eat no less than 5 times a day (3 main meals plus 2 snacks).
• Third, Pay attention to the composition of dishes. Cellulite menu should include whole grains, legumes, fruits and vegetables, moderate amounts of lean protein, soy, low-fat dairy products, and nuts, vegetable oils and fish. A special focus should be on fiber: it must be a minimum of 20 and do not forget to drink at least 8 glasses of water daily. This will allow the tissue to fulfill its mission and to accelerate its movement in the body.
1800 kcal diet should include:
• 6 servings of whole grains;
• 3-4 servings of fruit;
• 5-6 servings of vegetables;
• 3 servings of foods high in calcium (dairy products with low fat, calcium-fortified soy milk and fruit juices);
• 140 grams of protein products (chicken without the skin, turkey, fish, eggs, nuts);
• 1 serving of soy;
• 1 serving of beans or peas;
• 3 servings of fish (per week).
2200 kcal diet should include:
• 9 servings of grains;
• 4 servings of fruit;
• 5-6 servings of vegetables;
• 3 servings of foods high in calcium (dairy products with low fat, calcium-fortified soy milk and fruit juices);
• 170 grams of protein products (chicken without the skin, turkey, fish, eggs, nuts);
• 1 serving of soy;
• 1 serving of beans or peas;
• 3 servings of fish (per week).
Ready-made solution
To make it easier to adhere to anti-cellulite diet, offer 4 ready menu. You can replace individual dishes alike. The main thing is that they are of the same category (grains, fruits, etc.).
Menu №1
1. Breakfast
• Whole grain bread with raspberry: Mix 0, 5 cups frozen raspberries and 1 tablespoon of syrup. Hold on low heat for 5 minutes until the berries are not seethe. Spread 1 tablespoon 2 loaf.
• 1 cup of skim milk.
Total: 324 kcal and 6 grams of fat.
2. Snack
• 30g unsalted peanuts;
• 1 apple.
Total: 245 calories and 15g. fats.
3. Lunch
• Skewers of salmon with nectarines: Chop 100g salmon fillet into cubes. String on a skewer, alternating cubes of nectarines (1 cup) and red onion rings (0, 5 bulbs). Pour 2 tablespoons wine vinegar. Bake 5 minutes in the grill.
• Brown rice with beans: mix 0, 5 cups of brown rice with a third cup canned black beans. All fill three-quarters of a cup of water, season with 1 tablespoon saffron, one-eighth of a tablespoon of black pepper and place in the microwave. Cook at maximum power for 5 minutes. Leave to cool for 5 minutes, whisk with a fork, season with salt and serve.
Total: 609 kcal and 9 grams of fat.
4. Snack
• 5 low-fat crackers with slices of avocado 5.
Total: 234 calories and 16 grams of fat.
5. Dinner
• sandwich with soy meat and cheese: Spread 1 slice of rye bread 1 tablespoon of sweet mustard, put 50 g of finished soy meat, 30 grams of low-fat cheese and a half cup of chopped green leaf lettuce. Cover with the second slice of bread.
• Coleslaw Asian-: Mix 2 cups of chopped cabbage and carrots, 1 tablespoon light mayonnaise, chopped cilantro and sesame oil.
• 1 apple or pear.
Total: 393 calories and 10 grams of fat.
The nutritional value of the menu: 1814 kcal, 26% fat (52 g, 11 g of which -saturated), 53% carbohydrates (240 g), 21% of proteins (95 g), 45 g fat, 1038 mg Ca, 12 mg of iron, 2355 mg of sodium.
For a diet of 2200 kcal
• Brown rice with beans: double the amount of rice and water, add a quarter cup of beans.
Only: 407kkal and 2 g fat.
The nutritional value of the menu: 2221 kcal, 22% fat (58 g, 11 g of which - saturated), 58% carbohydrate (321 g), 20% protein (111 g), 50 g fat, 1210 mg of calcium, 14 mg of iron, 2495 mg of sodium.
Menu №2
1. Breakfast
• Wholemeal roll with olive-cheese cream: Mix 4 tablespoons of cream cheese and 2 tablespoons chopped green olives, seasoned with pepper. Cut the muffin in half and spread with a mixture of slices.
• 1 glass of grapefruit juice.
Total: 333 kcal and 5 grams of fat.
2. Snack
• Half of the pits with a quarter cup of cottage living.
Total: 190 kcal and 6 grams of fat.
3. Lunch
• roll with turkey, cheese and spinach: Spread a sheet of lavash 2 tablespoons of sweet mustard. Top with sliced boiled turkey breast (80 g) and sprinkle with 50g grated cheese gentle, half roasted red pepper, 1 cup chopped spinach. Wrap in a roll. Reheat in the microwave until the cheese is melted.
• Salad with bean mixture: Mix a quarter cup of canned red beans and green peas, 1 chopped onion, 1 tablespoon chopped fresh basil 2 tablespoons wine vinegar, 2 tablespoons of olive oil, one-eighth of a tablespoon black pepper.
• 2 kiwis.
Total: 738 calories and 18 grams of fat.
4. Snack
• Carrots with cream sauce: rub 2 carrots and serve with sauce 2 tablespoons low-fat sour cream with 1 tablespoon fresh dill.
• One-third cup of roasted nuts.
Total: 227 kcal and 9 grams of fat.
5. Dinner
• Halibut in Creole: 120g fillet of halibut sprinkle with 1 tablespoon seasoning for fish. Place on a baking sheet, greased, and bake for 15-20 minutes at 200 degrees.
• Beans in orange and poppy sauce: Mix 1 cup of beans and 2 tablespoons of orange juice, 1 tablespoon olive oil 1/2 tablespoon poppy. Season with salt to taste.
• 2 baked potatoes.
Total: 336 kcal and 8 g fat.
The nutritional value of the menu: 1824 kcal, 22% fat (46 g, 10 g of which - saturated), 52% carbohydrates (237 g), 26% protein (118 g), 49 g fat, 1542 mg Ca, 15 mg of iron, 2240 mg of sodium.
For a diet of 2200 kcal
• In the morning, add 1 banana snack.
• In roll with turkey, cheese and spinach, add 1/2 cup of tomato puree. For garnish 1/4 cup post brown rice.
• For dinner, eat extra piece of bread tselnozernogo.
Total: 370 calories and 3g of fat
The nutritional value of the menu: 2194 kcal, 20% fat (49 g, 10 g of which - saturated), 58% carbohydrates (317 g), 22% protein (121 g), 57 g fat, 1739 mg Ca, 2537 mg of sodium.
Menu №3
1. Breakfast
• Eggs Florentine: Pour into the pan 2 cups of water and 1 tablespoon of vinegar. Bring to a boil. Break 2 eggs and gently put them in boiling water. Cook for 3 minutes. Remove the eggs and set aside. Dip into the pan 1 cup chopped fresh spinach and cook for 30 seconds. On whole grain bun, place spinach, eggs, salt and pepper.
• 1 pear.
• 1 cup of the cocoa and milk.
Total: 472 calories and 14 grams of fat.
2. Snack
• 1/2 cup of muesli with 120 g of soy milk.
Total: 124 kcal and 2 g fat.
3. Lunch
• Pasta fagioli: fry in 2 tablespoons olive oil 2 tablespoons chopped onion and 2 cloves of garlic squashed. Add 1 cup chopped canned tomatoes, 1 cup of chicken broth, 1/3 cup canned white beans, 1/2 cup pasta-shells and 1/8 teaspoon black pepper. Bring to a boil, cover and simmer until tender, about 10 minutes.
• Mushroom appetizer: Heat the frying pan in 2 tablespoons olive oil, 1 tablespoon of lower chopped shallots and 1/2 cup sliced mushrooms. After 3 minutes, add 2 cups of chopped lettuce and cook for 1 minute, until the greens are not podvyanet. Remove from heat and sprinkle with 2 teaspoons balsamic vinegar. Add salt and pepper to taste.
Total: 631 calories and 20 grams of fat.
4. Snack
• 4 dry biscuits.
• 1 cup low-fat yogurt.
Total: 280 kcal and 5 grams of fat.
5. Dinner
• Sandwich with salmon: wholegrain bun cut in half. One of the lay out 100 grams of canned salmon, 1 tbsp light mayonnaise and lettuce. Cover the second half.
• 1 cup of any sweet fruit.
Total: 380 kcal and 6 grams of fat.
The nutritional value of the menu: 1827 kcal, 22% fat (47 g, 10 g of which - saturated), 61% carbohydrates (286 g), 17% of proteins (80 g), 43 g fat, 1520 mg Ca, 20 mg of iron, 2487 mg of sodium.
For a diet of 2200 kcal
• By the morning snacking add 1/2 cup low-fat yogurt.
• When cooking pasta fagioli, take longer to 1/3 cup of pasta and broth - 1 cup.
• At lunch, eat a peach.
Total: 385 kcal and 3 g of fat.
The nutritional value of the menu: 2212 calories 20% fat (50 g, 11 g of which - complete), 65% carbohydrates (365 z), 15% of proteins (85 g), 51 g fiber, 1778 mg Calcium 23 mg of iron, 2579 mg of sodium.
Menu №4
1. Breakfast
• Sandwich with peanut butter and banana: on a slice of wholemeal bread Spread 1 tablespoon of peanut butter. Garnish with slices of banana.
• 1 orange.
• 1/2 cup fat-free milk.
Total: 334 kcal and 7 grams of fat.
2. Snack
• 1 cereal bar.
• one nectarine.
• Coffee with soy milk: Mix 1/2 cup of brewed coffee 1/2 cup soy milk. Add cinnamon.
Total:199 kcal and 4 grams of fat.
3. Lunch
• Pita with chicken and cheese: 1/2 chicken breast cut into strips and fry with chopped 1/2 cup onion in 2 tablespoons of olive oil for 3-5 minutes. Spread the mixture on a pita, sprinkle with grated cheese 30 g, add 1/4 cup chopped lettuce and 2 slices of tomato. Place the pita bread in the microwave for 30 seconds.
• baked potato: 2 potatoes cut in halves. Grease slices with oil, salt and pepper. Bake 25 minutes in preheated 200 degree oven.
• Oriental Vegetables: Heat the pan in 1 tablespoon of peanut butter, dip 1 cup Chinese and cauliflower, chopped 1 carrot and 1 tablespoon of soy sauce. Cook for 2 minutes.
Total: And 728 kcal, 23 g fat.
4. Snack
• 1/4 cup dried fruit mixture.
• 2 tablespoons walnuts.
Total:193 kcal and 9 grams of fat.
5. Dinner
• Pita with mozzarella and basil: make a pita pocket. Stuff 4 slices of fresh tomato, 1/2 cup chopped basil and grated cheese 20 g. Hold in the microwave for 1 minute.
• 1/2 cup canned black beans.
Total: 341 kcal and 6 grams of fat.
The nutritional value of the menu: 1796 kcal, 24% fat (49 g, 12 g of which - saturated), 57% carbohydrates (256 g), 19% of proteins (85 g), 47 g fat, 1035 mg Ca, 15 mg of iron, 2156 mg of sodium.
For a diet of 2200 kcal
• Breakfast 1 cup whole-grain cereal pour 1/2 cup of low-fat milk.
• By the morning snacking beat with a mixer 1/2 cup skim milk 1 cup frozen berries.
The nutritional value of the menu: 2178 kcal, 25% fat (61 g, 13 g of which - saturated), 57% carbohydrates (311 g) and 18% of proteins (98 g), 57 g fat, 1392 mg Ca, 17 mg of iron, 2287 mg of sodium.
Consider calories
When you come to the store, try to fill the basket the most nutritious foods. This will allow you to have more nutrients per calorie.
• Buy fruits and vegetables bright colors.
• Several times a week, replace the milk, yogurt and cheese, calcium-fortified soy products.
• As a source of protein should prefer chicken breasts, fish, eggs and nuts. Do not forget also about the beans.
• Choose the "right" grains: whole wheat bread, brown rice, pasta, wholemeal. A white bread leave lying on the shelf.
Ekaterina Alexeeva