Healthy lifestyle: diet and effective weight loss
Healthy lifestyle: diet and effective weight loss
Healthy lifestyle (HLS) is not a complex, but very effective system that helps to maintain good health, learn to control your eating habits, and increase muscle tone. The diets offered by the HLS system almost always consist of affordable products that you can grow yourself, on your own site, or purchase in stores at reasonable prices. The beauty of your body largely depends on how soon you understand the principles of healthy eating.
Healthy lifestyle and diet: effective weight loss
Why is the healthy lifestyle system so good? To begin with, this is not a diet that you follow for a week or two, and then you get out of it. You can eat on the basis of health all your life. This system is softer than many diets , as it allows for the infrequent use of baking, confectionery. This is very important for sweet tooth, which is difficult to bear the lack of sweets on strict diets. Healthy lifestyle will not make you stand for hours at the stove, preparing expensive, unique products. No, this is a completely affordable financial system that will help you adjust your diet, reduce calories due to delicious, nutritious, vegetable dishes. At the same time, meat, fish, dairy products are excluded from the diet.
HLS is a large number of sports complexes that can be performed at home without spending money on a personal trainer and classes in the gym.
Nutrition: the beauty of your menu
without spending money on a pe
rsonal trainer and classes in the gym.
Nutrition: the beauty of your menu
Here is a simple version of a diet that complies with the canons of a healthy diet.
Monday
Breakfast: pita bread with chicken and vegetables, a cup of coffee without sugar and cream.
Snack: banana.
Lunch: 100 ml of Kharcho soup, meat cutlet, carrot salad, a glass of green tea without sugar.
Snack: a glass of pomegranate juice, 30 g of low-fat cheese.
Dinner: 150 g of lean fish cooked in the oven, sliced cucumbers and tomatoes, a glass of green tea.
Snack: 150 ml BioKefir 1%.
- Pita with chicken and vegetables
Pita carefully soak in soy sauce. Cut the boiled chicken fillet as finely as possible and evenly distribute on a sheet of pita bread. Grate carrots and cucumber, julienne sweet bell pepper. Stir vegetables, lightly salt, sprinkle with chopped herbs (dill, parsley, basil), put on chicken meat, roll pita bread if desired. It is advisable to let this breakfast lie in the refrigerator for at least 30 minutes. A portion is considered a piece in 100 g.
- Carrot salad
2 large carrots, wash, peel, cut the tops, grate. Salt the salad, if desired, pepper a little, pour the juice of one lemon. The original recipe states that sugar can be added to the salad. Since we have a diet recipe, we don’t add sugar.
- Fish in the oven
Cut the fish (pollock, hake, cod) in portions and marinate with onions in soy sauce diluted with the juice of one lemon. After an hour, put the fish in a baking sleeve. If desired, you can add sliced eggplant, zucchini. Bake fish for 30 minutes in an oven at a temperature of 180-200 degrees.
Tuesday
Breakfast: 200 g of oatmeal cooked on water in a microwave, with raisins and honey. A cup of coffee.
Snack: a cheese sandwich and a glass of carrot juice.
Lunch: 150 ml of borsch, 100 g of boiled chicken breast, beetroot salad, a glass of green tea.
Snack: a handful of nuts.
Dinner: 100 g of buckwheat porridge, cabbage salad.
Snack: 250 ml BioKefir 1%.
- Microwave Oatmeal
5 tablespoons of oatmeal "Hercules" pour boiling water. Put a handful of raisins in the cereal and put in the microwave for 2.5-3 minutes. Time depends on the microwave power. Such porridge can be cooked for children for breakfast. It is prepared in milk, before serving, you can put a piece of butter in it.
- Diet sandwich
Despite the fact that many diets completely exclude baking and bread from their menu, a diet sandwich exists. You need to take a piece of bran or rye bread and add a plate of cheese to it, choosing any low-fat variety. Oil cannot be smeared on such a sandwich. Instead of cheese, you can use ham or tuna. Such a sandwich is permissible only before lunch.
- Beetroot salad
Wash, peel, two small root vegetables, remove the root and tops, boil in salt water, grate on a medium grater. Pass through the press two large cloves of garlic and add to the beets. Sprinkle the salad with cheese (50-60 g), grated on the smallest grater, season with yogurt, add a little salt and mix.
- Buckwheat cereal diet
The original recipe implies that this porridge must be cooked in a Russian oven. This is a very tasty and healthy dish. We offer you a modern, simplified version.
Salt a glass of buckwheat groats, mix with chopped herbs and pour boiling water over it. Close the container with porridge tightly with a lid, cover, to maintain heat and let it brew until fully cooked. Thus, buckwheat will retain all its beneficial properties and nutrients.
- Cabbage Salad "Harvest"
Chop white cabbage with a shallow, thin straw. Dice one medium onion into small cubes. Mix vegetables, salt and thoroughly wash them with your hands so that they give juice. Add canned peas and corn, season with sunflower oil.
Wednesday
Breakfast: 150 g of cottage cheese seasoned with yogurt, a cup of coffee.
Snack: banana.
Lunch: 150 ml of fish soup, fishcake, 2 cucumbers, 1 tomato. A glass of green tea.
Snack: 100 ml of milk 1%.
Dinner: 100 g of pearl barley porridge, 50 g of ham, a glass of green tea.
Snack: a glass of green tea.
Thursday
Breakfast: two-egg omelet prepared in a microwave with vegetables, a cup of coffee.
Snack: 40 g of cheese, a glass of green tea.
Lunch: 150 ml of pea soup, 100 g of rice porridge and 50 g of boiled chicken breast.
Snack: apple.
Dinner: fruit salad with yogurt.
Snack: 250 ml BioKefir 1%.
- Omelet with vegetables in the microwave
Beat 2 eggs with salt and chopped herbs. Finely chop the half of the onion and add to the beaten eggs. Put in a omelet a couple of slices of carrots and tomatoes. Bake at full power for approximately 3 minutes.
Friday
Breakfast: 100 g of corn porridge, a cup of coffee.
Snack: a tuna sandwich, a glass of green tea.
Lunch: 150 ml okroshka in mineral water, meat cutlet.
Snack: a glass of orange juice.
Dinner: cutlet, 100 ml of yogurt.
Snack: 250 ml BioKefir 1%.
Saturday
Breakfast: 100 g of buckwheat porridge, a cup of coffee.
Snack: marshmallows and a glass of green tea.
Lunch: 3 boiled potatoes, 100 g of boiled chicken breast, a glass of green tea.
Snack: orange.
Dinner: braised cabbage with ribs, a glass of green tea.
Snack: 150 ml BioKefir 1%.
Sunday
Repeat menu of any day.
Health and effective weight loss
When choosing a diet, you must understand that without sports, your weight loss will not be complete. It is not enough just to adjust the nutrition, you also need to strengthen the muscles. If you want to lose weight, maintain and strengthen your health, we are ready to offer you a very simple set of sports exercises.
- Squats
Classic squats are performed with a straight back, with legs shoulder width apart. Hands are usually behind the head. Set - maximum 12 squats. On the last two you have to burn the muscles of the buttocks. If one set is very easy for you, then take weights. For example, dumbbells. Ideal is to complete 3 sets of 12 squats with a rest between sets, which does not exceed 10-25 seconds.
- Push ups
Correctly, this exercise is performed with a straight back and legs, arms should be slightly wider than the chest.
But, if it’s still hard for you, then do push-ups from your knees, or put your feet on a chair, sofa or bed.
Push-ups work fine muscles of the back, buttocks, biceps. If a set of 12 push-ups does not cause you any difficulties, then we advise you to wear a vest with a weight.
- Run
A great start to the day is a run at an average pace with a length of one and a half to three kilometers. However, you can run in the evenings. This exercise increases stamina and is very costly in calories. If you are very overweight, be sure to consult your doctor so as not to damage your knees.
Effective weight loss in itself is not a very difficult task, you just need to take it seriously enough. The essence of any properly selected diet is a reduction in calorie content, which in itself will ensure a decrease in the number on the scales. Sport, however, will not allow your muscles to grow softer and will tighten the body.
Take care of your health!
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