Many people are overweight. And first of all, they have an increase in the volume of the abdomen and hips. Typically, excess calorie intake negatively affects these problem areas. With a general reduction in weight, it is not always possible to achieve a positive effect. First of all, the face, hands lose weight and only then the lower body. How to reduce the volume of problematic parts of the body with the help of a weekly diet for weight loss of the abdomen and sides? The article will discuss effective power systems, their advantages and disadvantages.
Why there is fat in the abdomen and hips
The main causes of excess weight in problem areas include:
- Increased anxiety and stress. As a result of experiences, the adrenal glands secrete the hormone cortisol. Under its influence, excess calories are processed into fat.
- Inadequate motor mode leads to decreased muscle activity. This in turn contributes to the formation of roundness in the abdomen and hips.
- Fast carbohydrates. These include baking and pastries. They retain fluid in the body and lead to the appearance of extra centimeters in the waist.
- Hormonal failure in the body.
A weekly diet for weight loss of the abdomen and sides can quickly get rid of the accumulation of fat in problem areas. As a result, you can get a slim figure.
The basic principles of diet
The power system is based on several principles. Here they are:
- Complete cessation of alcohol and smoking.
- The body is saturated with fiber and the amount of protein food is reduced to a minimum.
- Reducing daily caloric intake to 1,500 kcal.
- Inclusion in the menu of a sufficient amount of fruit.
- Exclusion from the diet of prohibited foods.
- Allowed snacks: fruit. It’s best to take apples for this.
- The amount of sugar is reduced.
- In order for the diet to be effective, a week before it starts, you need to give up junk food.
- Do not overeat after the weight loss system. It is best to compose a diet of permitted foods.
- During weight loss, you need to exercise. Sparing physical activity will benefit the body.
- The last meal should take place 2 hours before bedtime.
- During the diet you need to drink enough fluids. You need to drink water at a rate of 30 g per 1 kg of weight. To avoid edema, the liquid is consumed up to 18 hours.
After a week-long diet for weight loss of the abdomen and sides, you can continue to eat properly. This will positively affect the figure.
Prohibited Products
To achieve a positive result, it is important to exclude the following foods from the diet:
- fat meat;
- bakery products;
- grapes, watermelon, melon, banana;
- confectionery;
- vegetable oil;
- starchy vegetables (potatoes and cauliflower);
- confectionery and sausages.
It is also important to abandon purchased sauces and mayonnaise, semi-finished products and fried foods.
Allowed Products
The following should be included in the menu of the weekly diet for weight loss of the abdomen and sides:
- cereals:
- fish, lean meat and seafood;
- dairy products;
- greens, fresh vegetables and fruits;
- eggs
- natural seasonings;
- olive oil.
From the most low-calorie products for weight loss it will be easy to cook a lot of dishes that will benefit the body.
Kefir Diet
Such a nutrition system will help improve the work of the digestive tract, cleanse the body of toxins and toxins. A weekly diet on kefir will allow you to get rid of several kilograms of excess weight. Its meaning is as follows: a meal is replaced with a intake of 0.5 liters of kefir. It is best if it is self-cooked and has medium fat content.
During the diet period it is allowed to eat: white meat, eggs, legumes, oily fish and seafood. Also in the diet you can include buckwheat, oatmeal and brown rice.
You can eat any greens. And vegetables are only non-starchy. A day is allowed to drink a glass of freshly made juice or drink a cup of berries.
It is forbidden to include in the diet: pastries, sweets, drinks (except drinking water).
The weekly menu includes:
| day of the week | breakfast | dinner | afternoon tea | dinner |
| Monday | buckwheat porridge | low-fat cottage cheese and freshly made juice | half a cup of berries | 0.5 l kefir |
| Tuesday | Steamed fish | stew | 0.25 L kefir and vegetable salad | 0.25 L kefir |
| Wednesday | baked meat and vegetable salad | 0.5 l kefir | salad (boiled chicken, tomatoes, lettuce and cauliflower) | cottage cheese, a drink with 1 teaspoon of honey |
| Thursday | 0.5 l kefir and fruit | cottage cheese casserole | scrambled eggs and vegetables | fish soup with herbs |
| Friday | oatmeal and a glass of milk | boiled beans and white meat, tomatoes | vegetable stew, excluding potatoes | 0.5 l kefir |
| Saturday | steam fish cakes | chicken chop and vegetable salad | 0.25 L kefir | 0.25 liters of kefir and half any fruit |
| Sunday | buckwheat soup | cheesecakes | 0.5 cups of berries | 0.5 l kefir |
Kefir diet is suitable for people who are busy at work. They do not have to cook special dishes. A sufficient amount of vegetables and dairy products will positively affect the work of the digestive tract.
Rice based diet
The key product of the weekly menu will be brown rice. It is less caloric and helps to cleanse the intestines.
The diet of rice diet for weight loss for 7 days includes: vegetables, seafood, fish and seasonal berries.
A sufficient amount of liquid should be present in the menu. It must be consumed before each meal. It can be: tea, fruit drinks, compote, cocoa and chicory.
The rice diet menu is as follows:
| breakfast | dinner | dinner |
| Monday | glass of water with lemon and salad with vegetables | glass of green tea and rice with grated carrots | 200 ml of water, steamed fish and salad with vegetables |
| Tuesday | compote, salad with cheese, tomatoes and bell pepper | stewed apple juice | a serving of rice, lettuce and a small grapefruit |
| Wednesday | juice and fruit salad | boiled beans with a slice of rye bread | boiled potatoes with mushrooms |
| Thursday | orange juice and fish soup | seasoned rice and big apple | herbal tea, grilled vegetables with fish |
| Friday | portion of rice | vegetable salad and rice flour tortillas | grilled vegetables with fish |
| Saturday | fruit juice and rice soup | apple juice and fruit salad | cup of berries, a slice of boiled fish, vegetable salad |
| Sunday | water and fruit salad | tea and rice with vegetable salad | water and seafood, orange |
The results of the diet depend on what the initial weight was originally. You can lose 3-4 kg per week. It all depends on the correct observance of the menu.
Effective weekly diet
To lose weight in the stomach and sides, you can use a protein diet. Such a menu will allow you to quickly achieve a positive result.
Forbidden products should be discarded initially. A sample menu for a strict weekly diet is as follows:
- Breakfast. Porridge cooked on water, and any permitted fruit.
- Lunch. A slice of cheese, brown bread and a cup of green tea.
- Dinner. Vegetable salad and soup.
- An afternoon snack. A glass of kefir and allowed fruit.
- Dinner. A piece of fish or chicken steamed. A portion of boiled rice.
The calorie content of the daily diet should not exceed 1500 kcal. It is best that there are five meals.
Balanced weekly diet menu
For weight loss of the abdomen and sides, nutritionists have developed special tips for those who want to get rid of fat in these problem areas. The daily menu includes the following products:
- dried black bread - 50 g;
- vegetable soups in which there is no potato;
- the broth is cooked in lean beef, chicken or turkey;
- Fish and seafood;
- dairy products with a fat content of not more than 1%;
- 1 egg per day;
- cereals for adding to soup (except semolina).
Calorie intake should not exceed 1500 kcal. A sample menu of a weekly diet for quick weight loss consists of the following dishes:
- Breakfast. Steam omelet, vegetable salad, chicory and bread.
- Lunch. Orange or grapefruit.
- Dinner. Buckwheat vegetable soup, boiled chicken breast and fruit compote.
- An afternoon snack. Rosehip broth and 100 g of prunes.
- Dinner. Boiled fish, sauteed eggplant and brown bread.
A low-calorie diet menu will help reduce the volume of the abdomen and sides. It is most effective to combine it with gentle physical exercises.
Dish recipes
In the process of losing weight, it is important to take advantage of healthy and delicious dishes. Anyone will like it.
Low-calorie slimming dishes include baked salmon. His recipe includes:
- 3 salmon steaks;
- 2 cloves of garlic;
- 3 tbsp. tablespoons of lemon juice;
- 2 tbsp. tablespoons of soy sauce;
- olive oil (2 tablespoons);
- salt and pepper to taste.
Cooking method:
- Mix lemon juice, olive oil, garlic, honey and spices.
- Salt salmon fillet. Pour marinade. Leave on for 30 minutes.
- The oven must be heated to 180 degrees. Pour the steak with the remaining marinade.
- Place the dish in the oven and bake until tender for 20-25 minutes.
Italian pea soup is ideal for a diet. A dish is best prepared for lunch. Vegetables are the basis of the soup, so do not worry about the extra calories.
The following foods are included in the low-fat diet recipe:
- green peas (100 g);
- beans (100 g);
- 8 tbsp. tablespoons of grated parmesan;
- 3 glasses of tomato juice;
- bulb;
- 2 stalks of celery;
- zucchini;
- carrot;
- half a cabbage;
- 2 cloves of garlic;
- 200 g of dry paste.
Soak beans overnight. Bring to a boil with peas. Cook for 45 minutes. Vegetables are chopped. Pour them with tomato juice and cook until cooked. At the end, add the paste. Cook for another 5-7 minutes. Sprinkle grated parmesan on top.
Reviews
The opinions of those who have lost weight on diets for losing weight in the abdomen and sides are mostly positive. Many nutritional systems effectively help you lose weight.
Reviews on the weekly diet for weight loss are positive. One group of women gained weight after giving birth. To reduce problem areas (stomach and sides), they limited their diet. Women completely removed prohibited foods from the menu. As a result, it was possible to get rid of several kilograms of excess weight.
The second group of women decided to lose weight in the abdomen and sides, although they did not count on a positive effect. As a result of the diet, they were able to significantly reduce their volumes. At the same time, physical activity helped women especially. After the end of the diet, they continued to eat properly and balanced.
Conclusion
A weekly diet to reduce the abdomen and sides will be effective if only allowed foods are included in the diet. It is important to adhere to the exact menu. Only in this case can one achieve positive results. It is important to combine proper nutrition with moderate physical activity.
You should choose a diet that is suitable for losing weight according to gastronomic preferences and does not cause him discomfort. After all, it should bring only joy and satisfaction.