How to lose weight without effort - this is the question you ask yourself every day. We have the perfect diet for you, meaning one that doesn't involve dedication and a lot of work. It is an effective diet - you lose weight at an even pace, you do not feel hungry and you are not threatened with a yo-yo effect.
Use the following recipes to create adiet , thanks to which you will lose one kilogram per week. And what's important - it'sslimmingwithout hunger andthe jo-jo effect .
8:00 am breakfast
There is one way to keep you energized after a night break - breakfast. It should be quite plentiful, nutritious and easy to digest. In addition to the selected meal, you also need a cup of coffee or tea without sugar.» Kaiser roll with ham Cut the roll and brush with a teaspoon of low-fat margarine. Place on it two thin slices of cooked ham and a sliced medium cucumber. Sprinkle a tablespoon of chopped fennel.255 kcal, 17 g protein, 39 g carbohydrate, 5 g fat
» Toast with jam Bake two slices of whole grain toasted bread. Spread a teaspoon of lean cottage cheese and low-sugar jam on each of them.260 kcal, 12 g protein, 40 g carbohydrate, 4 g fat» Granola yogurt and Cut the three pineapple slices into pieces and put them in a bowl. Add 3 tablespoons of corn flakes, 150 ml of natural yogurt and a tablespoon of soaked oatmeal.250 kcal, 8 g of protein, 37 g of carbohydrate, 6 g of fat
11: 00 snack
When noon is approaching, treat yourself to a he althy and tasty snack. It will help you survive until lunch without feeling hungry. Some dishes can be prepared quickly and easily at home. To choose from.» Stuffed TomatoesCut the tops of 2-3 tomatoes. Fill the hollow lower parts with lean cottage cheese mixed with s alt, pepper and 2 teaspoons of chopped dill. Cover. Eat with a slice of crispbread.150 kcal, 14 g protein, 19 g carbohydrate, 0 g fat» Bun with jam of your favorite low-sugar jam.155 kcal, 6 g of protein, 26 g of carbohydrates, 4 g of fat» Turkey kebab Peel a half of mango and divide into wedges. Cut 50 g of turkey loin into small, thin pieces. Then stuff onskewers alternating mango and sirloin.140 kcal, 11 g of protein, 18 g of carbohydrates, 3 g of fat» Crispy bread with paprika Wash half a pod of red pepper and cut into strips. Place the peppers on 2 slices of crispbread. Sprinkle a teaspoon of grated cheese (preferably) light.150 kcal, 7 g protein, 18 g carbohydrate, 5 g fat
13:00 lunch at work
What do you need at this time? A meal that will not burden the body, but will quickly add energy, improve your mood and remove fatigue. Here are some delicious filling dishes.» Pasta with tomatoesCook and cool half a cup of pasta. Add 2 chopped green onions, two medium tomatoes cut into eighths, 50 g diced light yellow cheese and 2 teaspoons of capers. Pour the sauce from a tablespoon of olive oil, lemon juice and a pinch of thyme.310 kcal, 19 g of protein, 36 g of carbohydrates, 9 g of fat» Rice with Ham Boil half a cup of rice. Add two slices of cooked ham, diced two slices of pineapple and a finely chopped spring onion. Make a sauce with 150 ml of natural yoghurt, dill and half a teaspoon of curry powder. Add to salad, mix.315 kcal, 20 g protein, 47 g carbohydrate, 2 g fat» Vegetables with cheese dip Cut the red pepper pod into strips , two medium zucchini and two carrots. Make a dip of 4 heaped tablespoons of lean cottage cheese with chopped dill and season with s alt, pepper and a teaspoon of lemon juice.290 kcal, 20 g protein, 28 g carbohydrate, 9 g fat » Mango with turkey Arrange 3 slices of smoked turkey breast, add a teaspoon of yoghurt mayonnaise and lay out the finely chopped mangoes on top of it.310 kcal, 17 g protein, 49 g carbohydrate, 5 g fat
15: 00 dessert
Fresh fruit, yoghurt and other light delicacies (100 kcal each) are best for an afternoon snack. They will satisfy your hunger and give you the necessary energy.» Kiwi and a slice of pineapple »4-5 teaspoons of sauerkraut with a chopped red pepper pod» 3 mandarins »Grapefruit halves sprinkled with powdered sweetener» A cup (150 ml) of yogurt with pieces of fruit» Small banana »Half a cup of natural yogurt with a teaspoon of honey» Two apples, sliced and sprinkled with powdered sweetener » Half a cup of plain yogurt with 2 teaspoons of corn flakes
17:00 afternoon tea
Time for something delicious with your afternoon coffee or tea. Search for what suits you best. The delicious, sweet snacks we offer do not contain more than 200 kcal.» A large cup of coffee with milk and 4 cubes of chocolate» A cup of coffee with milk and sweetener and a croissant »A glass of cocoa with a sweetener and milk candy bar» A cup of cappuccino with cream and sugar and 3 macaron cookies »A glass of tea with sugar and a bun» A cup of coffee with milk and a bar of muesli» A cup of coffee with milk and sugar and 2 delicacies »A glass of green tea and half a bar of chocolate and nuts » Tea with sugar and pear in vanilla sauce »A cup of coffee with milk and sweetener and 3 gingerbreads» A glass of tea with sweetener and napoleon» A cup of coffee with sugar and a portion of yeast dough
19:00 hot dinner
What do you like to eat the most in the evening? It's clear: hot dishes. They are easy to get saturated with if they provide a lot of protein. Such a dinner, eaten a few hours before bedtime, will cheer you up. You can prepare each of these dishes very quickly.» Turkey breast with pineappleFry half a cup of rice, season it with curry. Finely chop the spring onions and 2 slices of pineapple into cubes. 10 grams of turkey breast seasoned with s alt and pepper, fry with the spring onions in a teaspoon of olive oil. Add the spring onions and pineapple to the rice. Mix.325 kcal, 28 g protein, 40 g carbohydrate, 4 g fat» Tuna noodlesCook half a cup of noodles. Chop the onion and a clove of garlic, sauté in a teaspoon of olive oil, add two chopped tomatoes and half a can of drained tuna in its own sauce. Add a pinch of s alt, pepper and a teaspoon of chopped fresh basil. Combine them with the pasta and mix thoroughly.315 kcal, 27 g protein, 37 g carbohydrate, 6 g fat» Potatoes with radishes Slice two cooked potatoes, a hard-boiled egg and a few cleaned radishes. Combine these products with a sauce of three tablespoons of lean cottage cheese, a pinch of s alt and pepper, and a teaspoon of chopped herbs - basil, parsley and dill.300 kcal, 25 g protein, 36 g carbohydrate, 7 g fat » Vegetables with sheep's cheese Finely slice two medium-sized courgettes, a pod of large red pepper, an onion and a clove of garlic. Fry on a teaspoon of margarine. Season with a little s alt, pepper and paprika. Add diced 50 g sheep's cheese. Eat with two tablespoons of mashed potatoes.315 kcal, 15 g of protein, 27 g of carbohydrates, 14 g of fat
Before going to sleep
Lose weight while sleeping? It is possible. You just need to treat yourself to a special snack, rich in protein and fruit acids, before going to bed. Each has 100 kcal.» A cup (150 ml) of yogurtnatural sugar-free with half a cup of raspberries (can be frozen)» Half a cup of buttermilk (or skimmed milk) combined with the same portion of orange juice »A tablespoon of light cottage cheese with two slices of pineapple» A container of light grain cheese with the addition of half a cup of black currants (frozen) »Half a cup of homogenized cheese with juice squeezed from half a lime» Half a glass of skimmed kefir mixed with half a glass of orange juice »Half a glass of sugar-free natural yogurt with 3 tablespoons of lemon juice» A slice of light yellow cheese with a slice of pineapple »Half a can of tuna in its own sauce with 3 tablespoons of juice squeezed from half a lemon
Important
Yo-yo effect - how to avoid it
Did you lose weight? Way to go! However, this is not the end of the way to a slim figure. Maintaining the weight achieved is just as demanding as the diet. How to avoid the yo-yo effect. How to eat after a diet? Listen to the dietitian and he alth coach Elżbieta Lange.