The Ultimate Guide To Lose 4 Kg In 1 Week


The Ultimate Guide To Lose 4 Kg In 1 Week
The Ultimate Guide To Lose 4 Kg In 1 Week

The nutritional education is very important in order to  healthy weight loss. In this article you will know how  to lose 4 kg in a week and improve health

  Do not fall for any diet to make on behalf of lean body. You need to control your weight, yes, but without compromising health. This weight loss plan has a balanced menu that ensures slim waist without risking the proper functioning of your body, so you need to make sure that the diet you follow is safe and effective at the same time to get the most benefit from it.

 

The difference is in nine nutrition principles that increase longevity and that you should keep in mind before starting the program. After a week following them to the end , you eliminate up to 4 pounds and gain several benefits to the body. Are you ready?  Keep reading :)



The Ultimate Guide To Lose 4 Kg In 1 Week
The Ultimate Guide To Lose 4 Kg In 1 Week

 

9 principles of nutrition


1. Reduces the amount of food eaten

2. Decrease salt

3. Eat small meals several times during the day

4. Monte a very colorful dish

5. Avoid fats and sugars

6. Eat lots of fiber

7. Consume vitamins C and E

8. Increase your intake of fish and flaxseed

9. Prefer complex carbohydrates such as breads, cakes, cookies, pasta and rice made ​​with wholemeal flour


  Sample menu:

It provides about 1200 calories per day and has all ten principles of nutrition focused on nutritional education program.
 

Breakfast

The Ultimate Guide To Lose 4 Kg In 1 Week
The Ultimate Guide To Lose 4 Kg In 1 Week

· Monday

1 yogurt fruit light +3 al. (soup) of oats + 1 col. (soup) of wheat germ

· Tuesday

1 cup of 200 ml of juice + 1 slice of bread in full + 1 col. (tsp) margarine

· Wednesday

1 cup (tea) of chopped fruit or fruit salad + 4 col. (soup) of granola

· Thursday

1 commercial unit skimmed curd + 2 col. (soup) of oats + 1 col. (tea) + 1 tbsp of honey. (soup) of wheat germ.

· Friday

French bread cored ½ + 1 col. (tsp) light +1 cup (200ml) skim milk + 1 tbsp curd. (tablespoons) of flaxseed + coffee with sweetener cups + 1 apple

· Saturday

With Vitamin C papaya + 1 cup (200 ml) skim milk + 2 col. (soup) of oats + 1 col. (tablespoons) of honey

· Sunday

2 full light toast + 1 col. (tea), fruit jelly light + 1 cup (200ml) skim milk + coffee with sweetener at ease

Morning Snack


· Monday

The Ultimate Guide To Lose 4 Kg In 1 Week
The Ultimate Guide To Lose 4 Kg In 1 Week

3 oleaginous fruits (Brazil nuts and cashew nuts, almonds, hazelnuts or walnuts) + 3 dried fruits (apricot, banana, grapes, papaya, apple, pineapple, plum)

· Tuesday

1 small banana + 1 col. (tablespoons) of flaxseed

· Wednesday

1 cup (tea) green tea (if you want, use sweetener) + 1 light wheat toast + 1 col. (tsp) light cream cheese

· Thursday

1 rod of light cereal

· Friday

1 rod granola

· Saturday

1 cup (tea) of green or black tea (with sweetener) + 1 medium slice of cheese mines light

· Sunday

3 graham crackers oatmeal + 1 cup (tea) of green or black tea (with sweetener)


  lunch


· Monday

Green salad at will (lettuce, arugula, chard, watercress, cabbage, chicory, spinach, kale) ½ + cucumber + 2 col. (soup) of steamed chayote + 1 lean chicken fillet (teflon frying in the pan with 1 tbsp. (soup) of oil) + 2 col. (soup) of rice

· Tuesday

Green salad at will (lettuce, , chard, watercress, cabbage, chicory, spinach, kale) 2 + radishes + 2 col. (soup) + 1 okra sautéed steak red meat + 1 medium baked potato

· Wednesday

Green salad at will (lettuce, , chard, watercress, cabbage, chicory, spinach, kale) + 1/2 + 2 tomato paste. (soup) of raw or cooked carrots + 1 piece of cooked fish + 2 col. (soup) of cassava puree prepared with cassava, garlic, skim milk and a little salt

· Thursday

Green salad at will (lettuce , chard, watercress, cabbage, chicory, spinach, kale) + 1 plate (sobrem.) pod + 1 cooked omelet with 1 egg and 1 egg + fresh herbs at home + 1 slice of breast turkey + 2 col. (soup) of braised parsnip

· Friday

Green salad at will (lettuce, chard, watercress, cabbage, chicory, spinach, kale) + 3 col. (Soup), eggplant salad with peppers + roasted chicken thighs 2 + 2 col. (soup) rice cereal 7

· Saturday

Green salad at will (lettuce, chard, watercress, cabbage, chicory, spinach, kale) + 2 col. (tablespoons) mixed vegetables without potatoes + 1 fillet of grilled fish + 2 col. (soup) of rice + 2 col. (soup) beans

· Sunday

Green salad at will (lettuce, chard, watercress, cabbage, chicory, spinach, kale) + 1 plate (sobrem.) of sautéed bean sprouts + 3 col. (soup) of whole-wheat pasta (red sauce)

 

Afternoon Snack


· Monday

1 serving of fruit with 1 tbsp. (tablespoons) of flaxseed

· Tuesday

1 unit of light yogurt + 3 col. (soup) of oats + 1 col. (soup) of wheat germ

The Ultimate Guide To Lose 4 Kg In 1 Week
The Ultimate Guide To Lose 4 Kg In 1 Week

· Wednesday

1 cup. (tsp) chopped fruit or fruit salad + 3 col. (soup) of granola

· Thursday

1 cereal bar light (can be with chocolate)

· Friday

3 minis cheese-bread + 1 cup. (tea) of green or black tea

· Saturday

3 Brazil nuts 1 cup +. (tea) of green or black tea

· Sunday

1 cup (200 ml) of natural fruit juice (opt for pineapple, strawberry or apple, avoiding orange) + 1 col. (soup) + 2 flaxseed dried fruit (plum or apricot)


  dinner


· Monday

Green salad at will (lettuce, , chard, watercress, cabbage, chicory, spinach, kale) + 1 scoop with soy sauce + ½ + 1 saucer baked potato cooked broccoli

· Tuesday

Green salad at will (lettuce, , chard, watercress, cabbage, chicory, spinach, kale) + vegetable soup with 1 serving of chicken breast cooked and shredded

· Wednesday

Green salad at will (lettuce, , chard, watercress, cabbage, chicory, spinach, kale) + 1 small pita bread + 1 slice of turkey breast + 1 thin slice of cheese mines light + 1 tomato + 1 col. (soup) of cottage cheese or cream cheese light

· Thursday

Green salad at will (lettuce, , chard, watercress, cabbage, chicory, spinach, kale) + 1 serving of barbecue kebab + 2 col. (soup) of steamed cauliflower

· Friday

Green salad at will (lettuce, , chard, watercress, cabbage, chicory, spinach, kale) + 2 col. (soup) of boiled beets + 1 boiled egg and 1 clear + 2 col. (soup) of chickpeas Chickpeas

· Saturday

Green salad at will (lettuce, , chard, watercress, cabbage, chicory, spinach, kale) + 1 stuffed with ground beef and two olives eggplant (without frying, choose to heat it in the oven) + 2 col. (soup) of rice

· Sunday

Green salad at will (lettuce, , chard, watercress, cabbage, chicory, spinach, kale) + 2 slices of boiled lizard + 1 tomato vinaigrette with onion ½ + 2 col. (soup) of cooked peas

supper


· Monday

1 cereal bar

· Tuesday

2 whole roasted fruit jam light + light or diet or light cream cheese

· Wednesday

2 thin slices of cheese light fiscal

· Thursday

1 serving of fruit (pineapple or melon) with 1 tbsp. (tablespoons) of flax seed

· Friday

1 small bowl of fruit salad with no sugaring

· Saturday

1 skimmed yogurt drops of vanilla or cinnamon with 1 tbsp. (tablespoons) of flax seed

· Sunday

 

1 cup skim milk


  During the scheme, does not consume

· Fat meats, chicken skin.

· Artificial juices powder.

· Fried immersion (fries, breaded steak, pastel).

· Fatty foods (cream, whipped cream, coconut and coconut milk, bacon).

· Embedded Items and smoked (bacon, salami, meats, cheeses, sausages).

· Puff pastries, stuffed and buttered biscuit, croissant dough? Rotten? (pies and tarts).

· Soft, even light .

· Alcoholic beverages.

· Bullets - is allowed only sugarless gum.

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