Fat Burning Diet: How Do Professional Athletes Lose Weight? Sports diet for burning fat Fat burning diet for a week.

Get rid of excess fat a fat-burning diet helps to speed up the metabolism in “problem” areas. Choose products to your taste, take into account the characteristics of your body and lose up to 6 kg per week!

Among the impressive variety of diets that are offered to those who wish to bring their weight into line with their needs, the fat burning diet stands out. Let's see what its main feature is.

The fact is that for a person who fights for the beauty of a figure, most often an indicator of success is a decrease in the reading of the scales. Weight is lost, and excess from problem areas does not go away. Familiar situation? Fat deposits are distributed unevenly and most readily in those places that require an ideal condition: hips, buttocks, stomach. The more dietary restrictions the diet requires, the more the body is depleted, loses weight due to weight loss. muscle mass, but those surpluses that became main reason to start a diet, treacherously remain in their original places.

The goals of this type of nutrition are completely different. They are aimed precisely at correcting the figure in a short time by getting rid of the lipid subcutaneous layer. Moreover, the rate of weight loss is very impressive: in a week you can easily get rid of 4-6 kg, and even more under the condition of active physical activity.

The beauty of this method is that it is possible to select products to your liking, depending on personal preferences, and vary them so that you practically do not feel nutritional restrictions. And the health benefits in the form of a well-functioning system of metabolic processes will be a very pleasant bonus, as it is rightfully considered the key to good health. It also helps to correct blood sugar levels.

Method principle

Since fat burning is a mechanism for top speed fat splitting, then in order to understand the processes occurring in this case, it is worth understanding some of the nuances of metabolism.

Protein serves as the main source of energy in the body, intensifies the formation of adenosine triphosphoric acid molecules, which is the key to the fact that a person feels in good shape. At the same time, the breakdown, digestion and final assimilation of protein products is a long and resource-consuming process, which ultimately provides a long-awaited weight loss.

Protein is a highly desirable component in the diet for a variety of reasons:

It's indispensable construction material for muscle cells.
Protein is an element of cell membrane structures.
In the food chain of transformations, it is not transformed into fat and is not deposited in the "reserve depot" of the body.
Eating protein in optimal amounts causes a reduction in sugar cravings.
Protein foods are the key to a long feeling of satiety and reduce appetite.
Protein aids in the absorption of vitamins.
Thanks to him, the body is filled with energy.

The main element of the diet to quickly get rid of fat is protein. It is followed immediately by the fiber of fruits and vegetables. Proteins and fiber work in a well-coordinated duet. During the digestion of proteins, substances that are heavy and undesirable for a long stay in the intestine are formed. It is fiber that accelerates the transport of these substances along the loops of the small and large intestines, eliminates possible flatulence and serves as an assistant for the elimination of toxins.

In addition to these two components, the supply of the required amount of water is important. It has long been known that lack of fluid has an extremely negative effect on health. But while following a fat-burning diet, you just need to make sure that you drink enough liquid. The intake of 2-3 liters per day is a prerequisite. Then the biochemistry of physiological processes will play into the hands of weight loss and accelerate the expected results.

Also, nutritionists recommend using a small amount of carbohydrates, since it is strictly forbidden to completely exclude them from the diet. But by type, these should be the so-called "fast carbohydrates", which break down much faster compared to "slow carbohydrates".

Rules for the fastest result

Meals should be fractional: 4-6 times a day. This will cause a smaller total amount of incoming food, but will ensure a constant feeling of satiety and the absence of hunger.
After waking up, you need to drink a glass of warm water. Have breakfast in the next two hours.
At every meal you need to eat protein foods, fruits and vegetables.
Since fruits can slightly increase appetite, it is better to consume them in larger quantities in the morning, up to 12 hours.
You should strictly limit the consumption of sweet foods and foods rich in fats.
Dinner should be no later than 2 hours before bedtime.
Drink at least 2-3 liters of water per day. Failure to comply with this requirement will disrupt metabolism, the process and rate of reduction in body volume will be drastically reduced!
It is recommended to enhance the effect of the diet with active physical exercises and training.

It should be noted that the use of fat burning techniques is not recommended to be repeated more than twice a year. Optimal time for its application - spring and autumn, since the metabolic processes of the body during these periods operate synchronously with the processes occurring under the influence of an active change in the length of daylight hours, which directly affect life. But using it in winter and summer time also shows good results.

Upon completion of the course, it is advisable to continue fractional meals without excluding protein from the diet - this will help not to return to the previous weight. It would also be appropriate to continue active training.

Who suits

Most often, people who are overweight or who want to meet certain parameters are interested in methods for losing weight. But the application of this diet is not so clear. It often comes under the scrutiny of people involved in active physical activity, as it ensures the preservation of protein muscle fibers that suffer with other types of weight-correcting diets. If we add to these facts the undeniable health benefits and the absence of many contraindications, it becomes clear why people of different categories are increasingly using this diet.

For athletes

People involved in sports may need it not only to lose weight, but also to quickly get into the desired shape and gain muscle relief, while maintaining full muscle tissue, which is usually depleted with severe food restrictions.

A fat-burning diet for athletes has its own characteristics: the number of calories consumed per day should be more, as well as the amount of protein, approximately twice.

For men

In the case of using this nutrition scheme for men, there are features that differ from the basic requirements. This is due to the fact that the metabolism of the female and male body is significantly different due to the influence of sex hormones. So, in men, carbohydrates are processed much faster, and in the female body, the deposition of fat reserves is much more intense. Therefore, in male version diet, it is allowed to eat some red meat, not more than 1 time per day - a small amount of ham, increase the proportion of potatoes and fish by 100 g. And since fats play a very important role in the functioning of the male body, they cannot be completely excluded, you just need to reduce them as much as possible presence in the diet. Physical activity is not necessary without fail, as in the female version. But the volume of drinking water increases - at least (!) 2.5 liters.

For women

In the case of the use of this method of nutrition by women, there is a huge plus: it does not deprive the body of the necessary nutrients, and therefore does not negatively affect the condition of the skin, which can become dull and flabby, does not worsen the condition of hair and nails, supplying all the substances necessary for them.

Choose from the menu only lean varieties fish, chicken and beef are preferred in meat. Preference is given to low-fat dairy products, as an excellent source of calcium and a mechanism for actuating calcitriol, a hormone responsible for burning female fat deposits.

For girls

It should immediately be specified that girls under the age of 23 are meant. Before the age of 16, diets should be prescribed solely for medicinal purposes by practitioners. After 16, before using a fat-burning diet, it is necessary to consult a doctor - a nutritionist or a teenage nutritionist.

This type of diet for burning fat is somewhat different from the previous ones due to the fact that metabolic processes in younger organisms have a number of features.

Firstly, it should be rich in vitamins, because the need of the developing organism for them is increased.

Secondly, increased physical activity should be excluded, overload can be dangerous, since dysfunction of the organs of the circulatory system, pressure surges, and instability of heart rhythms are a frequent occurrence due to growth hormone attacks. During the application of the diet, such manifestations cannot be aggravated.

The diet most saturated with vegetable soups is recognized as the most preferable for girls, it will fit perfectly into it. onion soup. Adding seafood to your diet does a great job of providing the right amount of minerals.

Using this diet, girls should remember that the reduction in total caloric intake at this age should not exceed 20%, otherwise it may adversely affect the development processes in the body, which affects the duration menstrual cycle. So main principle- do not overdo it.

fat burning diet plan

Group of portioned products that are protein suppliers:

60 g of hard cheese (45% fat);
100 g fat-free cottage cheese;
ham, beef, skinned chicken boiled, stewed, or steamed - 130–200 g;
2 boiled chicken eggs, or scrambled eggs;
8 boiled quail eggs;
natural yogurt or kefir - 100-150 ml, with the obligatory addition of a half dose of another protein product;
nuts: walnuts, pine nuts, Brazilian, cashews, almonds, pistachios - 35 g (do not use peanuts!);
cod, navaga, hake, pollock, bream, pike perch, pike, perch, flounder, mullet - up to 200 g;
shellfish, shrimp, crab meat, cancer - 200 g.

Food sources of fiber:

vegetable salads that do not contain potatoes and legumes;
300 gr. steamed vegetables (except potatoes, corn and peas);
any dried fruits - 60 gr.;
canned corn or green pea- 150 gr.;
fresh or thawed fruits, berries (oranges, grapefruits, tangerines, raspberries, lemons, pears, apricots, cherries, cherries, blackberries, blueberries, melons, etc.) - 200 g.

Sources of "slow carbohydrates":

durum flour pasta, buckwheat, rice - 2-3 tablespoons;
4 tbsp. spoons of boiled peas, beans, lentils, chickpeas, corn;
mashed potatoes or 2 potatoes baked in the oven - 150–200 g;
a piece of bread, preferably rye or with the addition of bran.

Menu by day

To make it easier to navigate, here is a rough diagram of what needs to be consumed in one day.

Breakfast: a serving of proteins, a serving of fruits or vegetables.
Lunch: a serving of proteins, a serving of carbohydrates and a serving of fruits (vegetables).
Snack: a portion of proteins, portions of carbohydrates and fruits (vegetables).
Dinner: a serving of proteins and a serving of fruits (vegetables).

Menu for the week

Here is a scheme for a seven-day course of a fat-burning diet, which is recognized as optimal. During this time, those changes in metabolic processes that are necessary to get rid of deposits of fat cells have time to occur.

Breakfast: boiled quail eggs, salad of pear and pineapple slices.
Lunch: steam cod, boiled brown rice, 2 green apples.
Snack: natural yogurt, fat-free cottage cheese, 2 peaches.
Dinner: shrimp, grapefruit.

Breakfast: cottage cheese, fruit salad.
Lunch: a piece of boiled beef, baked potatoes, grapefruit.
Afternoon snack: sea bass salad with orange, bran bread.
Dinner: mussels, pineapple.

Breakfast: cheese, apple, pear, green tea without sugar.
Dinner: boiled chicken, buckwheat, celery and carrot salad.
Snack: boiled chicken eggs, boiled corn.
Dinner: steam pollock, vegetable stew.

Breakfast: boiled beef, pumpkin casserole.
Lunch: pasta, hake, cabbage salad, rye bread.
Snack: seaweed, kefir with pieces of fresh peach.
Dinner: boiled chicken fillet, fruit and berry salad.

Breakfast: pineapple juice, seaweed, natural yogurt.
Lunch: rice with boiled shrimps, pineapple-melon salad.
Afternoon snack: tofu cheese, apple-corn salad.
Dinner: boiled pike, grapefruit.

Breakfast: a glass of skim milk, tomatoes.
Lunch: baked rabbit meat, sauerkraut, rye bread.
Afternoon snack: walnuts.
Dinner: steamed flounder with boiled asparagus.

Breakfast: Gaudette cheese, cucumbers.
Lunch: onion soup, boiled quail meat, berries.
Afternoon snack: salad of eggs, corn on the cob and apples.
Dinner: cancer meat, oranges.

Mayo clinic diet

One of the options for a fat burning diet. It is based on the use of the so-called healthy weight food pyramid. According to this pyramid, food products are divided into five levels:

in the first layer (it is the most basic and voluminous) fruits and vegetables are located;
in the second (smaller) - carbohydrates;
in the third (even smaller) - proteins;
in the fourth product row - fats;
and in the last, smallest, sweets are located.

This pyramid is a reflection of the type of diet that a person who wants to be healthy and slim should adhere to. Drinking alcohol is not recommended at all, as it significantly slows down the process of splitting and removing fat. The cessation of alcohol consumption should occur approximately 6 days before the start of the diet.

The principle of action is based on the use of vegetable onion soup as the main course, the use of which is not strictly limited in time. That is, a person himself is free to adjust food intake at his own discretion, and the result will be a loss of 4.5–8 kg per week.

pros

While the majority circuit diagrams diets for weight loss reduce the intake of nutrients, vitamins and trace elements, this type of diet for burning fat only limits the daily calorie content, due to the reduction in the diet of fats and carbohydrates with a long breakdown period.
The body does not fall under the impact of monotonous products, which, in turn, protects against the development of manifestations of beriberi and does not worsen overall well-being.
The process of losing weight occurs smoothly, without sudden jumps, which meets the requirements of healthy weight loss.
Orders and makes habitual the right diet in the broadest sense of the word, accustoms to healthy principles of nutrition.
The result achieved using this method does not go away after the diet is stopped, but is retained for a long time. If a person's metabolism is thoroughly established, then extra pounds will not return.
Due to the fact that the Mayo diet is quite gentle on the body, it can be repeated quite often without any harm.

How to apply

Low-calorie fat-burning onion soup can be consumed during the diet whenever there is a feeling of hunger. The use of additional dishes is also provided, but they must be used strictly in accordance with certain days prescribed in the menu. You can not eat bread and carbonated drinks, fried foods and use fat.

At the same time, it is necessary to focus on the fact that it is strictly forbidden to tighten the requirements and exclude additional meals, as this will inevitably cause a deterioration in health due to insufficient intake of substances necessary for normal activity. And with the correct use of the technique, negative consequences are excluded.

Onion soup, any fruit except bananas (they have too much starch), fresh, canned or raw vegetables, mineral still drinking water, cranberry juice, natural coffee and tea without sugar.

Onion soup, raw, boiled or canned vegetables, leafy greens. Use all of these together. For lunch, you can eat baked potatoes with butter. Do not eat fruits, corn and legumes! Drink mineral water without gas.

Onion soup, fruits, vegetables (except baked potatoes), mineral drinking water without gas.

Onion soup, fresh vegetables, fruits (you can eat 3 bananas), skimmed milk, still mineral drinking water.

Onion soup, tomatoes, lean beef, still mineral water.

Onion soup, green leafy vegetables, lean boiled beef. Optional - steak. Mineral still water.

Onion soup, brown rice, vegetables of any kind (especially cabbage, tomatoes and green onions), fruit juice. You can use curry in vegetable dishes. drink a lot mineral water without gas.

If for some reason the diet was not followed to the end, then you need to start from the very beginning, from the first day, and not continue from the time you stopped - this is important. The total consumption of water (namely water, not liquid!) - at least two liters per day.

After a week of such nutrition, a second week follows - a week of gradual transition to a normal diet. Over the next seven days, you need to consolidate the habit of eating a large amount of vegetables and fruits, eliminating sugar, removing the skin and cutting fat before cooking meat, and not eating fried foods. This will be a great help for maintaining normal weight and for excellent well-being in the future.

Recipes of the most fat-burning dishes

Fat Burning Onion Soup

6 medium sized onions;
3-5 ripe tomatoes (you can use canned ones);
head of cabbage;
2 bell peppers;
a bunch of leaf celery;
salt, curry, ground black pepper - to taste.

Wash vegetables, cut into medium-sized cubes, pour over cold water. Bring to a boil over high heat and simmer for 10 minutes, then reduce heat and continue to cook until tender. Add spices and salt before the soup is removed from the heat.

Apple and celery salad

2 apples;
medium sized celery root

Wash everything, peel. Grate on a fine grater and season with a small amount of natural yogurt, kefir or tan.

Apple and pineapple salad

small pineapple;
3 apples;
half a celery root.

Wash all ingredients, peel. Pineapple and apples must be cut into cubes, and celery - into thin slices. Dress the salad with diet yogurt.

Mint Lemon Cocktail

100 ml of boiled chilled water;
7 mint leaves;
¼ part kiwi;
a slice of lemon;
a teaspoon of honey.

Wash the mint, peel the kiwi. In a blender, beat kiwi with honey and water. Pour into a glass, put mint and lemon in it. Pairs well with ice.

Energy cocktail

2 oranges;
1 grapefruit;
lemon.

Wash fruits. Peel the oranges and grapefruit from the peel, remove the films from the grapefruit slices. Puree them in a blender. Add lemon juice to taste.

Fat burning drink of ginger and kefir

1 teaspoon of ginger powder;
1 cup fat-free kefir;
½ teaspoon cinnamon.

Mix all ingredients together, mix thoroughly before use.

Contraindications

Despite the fact that a fat-burning diet is rightfully considered sparing for the body, there are a number of restrictions for those who wish to use it, namely:

Kidney problems.
Violation of the functions of the gastrointestinal tract.
Chronic manifestations of hemorrhoids.
Liver diseases.
Pregnancy and lactation period.

In all of the above cases, it is necessary to observe completely different principles of nutrition, so you definitely should not conduct experiments on yourself during such periods. In any case, before embarking on a fat-burning diet, it will not be superfluous to get the approval of a doctor.

Nutritionists have developed a variety of diet options for men, each of which will help achieve different goals, including losing belly fat, burning fat and improving health. More details about such diets can be found below.

Men's belly slimming diet

Complete refusal to drink beer or drink no more than 330 ml per day, and preferably long before bedtime, and preferably in the morning.
The transition to a fractional meal, that is, eat small portions 4-5 times a day.
Sufficient drinking of purified non-carbonated water - about 2 liters per day.
Inclusion in the diet of more vegetables, fruits, herbs.

Option number 1

It is proposed to draw up a menu according to the following scheme, but taking into account that the calorie content of food should not exceed 2000 calories per day:

Drink 1 glass of water 15 minutes before the first meal. It is necessary to exclude drinking sweetened drinks - coffee and tea with sugar, juices.
For breakfast, porridge on the water - buckwheat, oatmeal. They are eaten with meat products or fruit.
Light vegetable salads dressed with olive oil are recommended as snacks.
For lunch and dinner, it is recommended to eat 150-200 g of boiled or baked meat of turkey, chicken, veal, fish, since the dishes must contain proteins. Most importantly, they do not contain excess fat, which must be removed during cooking. Stewed vegetables should serve as a side dish.

This diet should be followed until the desired results are achieved.

Option number 2

A diet that contains more protein products is considered useful and effective for men. They are absorbed by the body longer, so a man does not experience hunger for a long period of time. But if there are mostly protein foods and exclude carbohydrates, then there may be a sharp decrease in blood sugar, which leads to migraines and the development of heart pathologies. Therefore, this diet lasts for 10 days.

The main food products are dishes made from lean meat, poultry, eggs. As a side dish, dishes made from vegetable protein are taken:

peas;
beans;
lentils;
mushrooms.

The diet must include nuts, seeds, fat-free dairy products, also stewed vegetables - zucchini, eggplant, tomatoes. It is necessary to drink as many liquids as possible, but without added sugar.

Option number 3

If you follow this diet, you need to do physical exercises. Only under such conditions can results be achieved. It is advisable to eat small meals about 5-6 times a day. With fractional nutrition, about 250-300 calories of food enter the body. They are burned much faster, and a person loses body weight.

porridge without sugar;
legumes;
vegetables;
turkey meat;
nuts;
bread with the addition of bran;
greenery;
eggs;
muesli.

Meals are kept until you reach your goals.

Men's Fat Burning Diet

Everyone should remember that losing weight should not be fast. The most correct thing is to burn fat in small portions. In a month, you need to lose weight by 4-5 kg. Since at rapid weight loss not able to maintain the resulting weight for a long time.

When burning fat, it is advisable to include a diet high in protein. Sample menu for one day:

On the breakfast they eat 100 g of pollock and 150 g of carrots baked in sour cream (0% fat), drink freshly squeezed pomegranate juice.
On the dinner- light vegetable soup, 1 steam chicken cutlet and a cup of green tea.
For afternoon tea cottage cheese with cucumbers and herbs is suitable, you can mix everything, or you can eat it as a bite.
On the dinner they eat a steam fish cutlet (hake or pollock), drink fermented baked milk or kefir with muesli.

The following video provides a formula that allows you to burn 100 g of subcutaneous fat per day:

In order to correct the figure and burn accumulated fat, it is not enough just to follow a diet. You will need to perform physical exercises that will help build muscle mass, replacing body fat. It is recommended to introduce breathing exercises and cardio loads.

Men's diet for a week for weight loss

The menu of this diet is compiled in compliance with certain rules:

Breakfast is a must and should not be repeated from day to day.
A hot meal is recommended for lunch.
In the afternoon - some low-calorie treat.
Dinner is light.

So, the menu for seven days is as follows:

Monday

7:30 . Fried eggs from 2 eggs, fresh cabbage salad with carrots and apple, seasoned with vegetable oil, sandwich (cheese and a slice of bran bread), green tea sugarless.
12:00 . Vegetable soup.
15:00 . One orange.
19:00. Steamed vegetables and baked chicken breast.

Tuesday

7:30 . Half a banana and an apple, a tangerine, a glass of fruit juice;
12:00 . Pea soup;
15:00 . Grapefruit;
19:00 . Braised zucchini and a piece of turkey.

Wednesday

7:30 . Omelet, slice of toast, cheese and green tea without sugar;
12:00 . Ear from pink salmon;
15:00 . Yogurt without sugar;
19:00 . Oven baked potatoes with salad fresh cucumbers and tomatoes.

Thursday

7:00 . A piece of baked chicken breast, tomatoes, a glass of green tea with a slice of lemon without sugar;
12:00 . Borsch;
15:00 . Pear;
19:00 . Boiled pumpkin.

Friday

7:00 . Buckwheat porridge, fruit salad, fruit juice;
12:00 . Soup with veal meatballs;
15:00 . Apple;
19:00 . Baked salmon with vegetables.

Saturday

7:30 . Oatmeal with fruits, walnuts through a grater and a spoonful of honey, chicory with milk;
12:00 . bean soup;
15:00 . 1 st. kefir;
19:00 : Buckwheat porridge, vegetable salad.

Sunday

7:30 : A piece of boiled white chicken meat, salad of fresh cucumbers, radishes, green tea without sugar;
12:00 : Cheese soup;
15:00 : Banana;
19:00 : A piece of fish, beetroot caviar.

Men's diet for drying

During drying, men adhere to a protein diet. The menu is compiled taking into account the following proportions:

2.5 g of protein is allocated per 1 kg of body weight. This is 70% of the daily diet. With a normal diet, this figure is 2 g.
Carbohydrate intake should be reduced to 2 g per 1 kg of body weight. That is, the daily share complex carbohydrates- twenty%. Usually used 2-7 g.
Fats are consumed at the rate of 0.5 g per 1 kg of body weight, that is, the remaining 10% is reserved for fats. They must be ingested from nuts, seeds and fish.

Useful products for drying are:

different types lean meat;
cereals (buckwheat, oatmeal, rice);
skim cheese;
omelette without yolks;
apples;
citrus.

When compiling a diet, it should be borne in mind that the calorie content of the menu should not exceed 2300 kcal. Sample daily menu:

First breakfast: Steamed omelet + Boiled fish fillet.
Lunch: protein shake or 200 g of cottage cheese with an apple.
Dinner: Soup with white meat + 100 g of porridge + boiled chicken fillet.
Snack: Kefir + 1 fruit (apple, orange, banana, grapefruit).
Dinner: Vegetable salad+ steam fish.
Second dinner: Walnut + 100 g of cottage cheese or 1 cup of kefir.

On the day of training, you should drink 3 liters of purified water, and on a regular day - 2 liters.

Drying can be budgetary, if you correctly approach the preparation of the menu. You can see this by watching the following video:

Diet for men's health

In order for a man to feel confident and possess male power, it is important to comply proper nutrition. It should include enough vitamins and minerals. Vitamins A, B, C, and E are considered the most beneficial for men's health.

Products that increase sexual potency include:

various cereals;
vegetables and fruits;
greens (spinach, parsley, lettuce);
spices(thyme, anise, tarragon, mint, cumin);
cottage cheese, kefir, yogurt.

Vegetables that increase erectile function are:

carrot;
garlic;

Carrots are considered the most useful, as they contain B vitamins and beta-carotene. It turns into vitamin A.

Fruits that have a positive effect on erection are:

citrus;
persimmon;
avocado;
apples.

Persimmon is especially useful, as it significantly enhances potency.

Of the trace elements, zinc and phosphorus are considered the main ones. Therefore, it is necessary to include foods with their content in the diet.

Video: How to make a menu for a day for weight loss?

From the following video you will learn by what rules you need to make a menu for the day in order to lose weight:

Compliance with the male diet for weight loss is one of the most important conditions for looking fit, without saggy body fat. If you follow any diet, you must fulfill all the requirements and conditions, only then it will be possible to get rid of extra pounds. And don't forget about exercise!

This 7-Day Meal Plan Will Help You Lose Fat and Boost Your Metabolism

If you want to get visible results quickly, then it's time to start! When you lower your energy (calorie) intake, you start burning fat, but it doesn't last long. Our body is a smart machine, and when the diet becomes low in calories, the body goes into starvation mode and fat storage mechanisms are activated.

That's why you need to watch your diet and don't stay on a low-calorie diet for too long. Sharing restrictive diets is not in our rules, but sometimes it's good to get out of your comfort zone and get the benefit of the load on the body. In addition, this meal plan is well balanced and reduces sugar cravings. This fat burning nutrition program is good for women and for men.

Sitting on this diet, you should never feel hungry. You should never ever starve yourself! To get the best results in the end, you can return to a balanced and healthy diet with more calories before doing it all over again. This diet is somewhat limited, but in such a short period of time you can definitely last. It is difficult not because you start to feel hungry, but because you are used to eating for pure pleasure, out of boredom, for fun, etc.

7 Day Fat Burning Meal Menu

First meal

Option 1: 1/2 cup oatmeal + 1/2 banana + 1/2 cup egg whites + 1 cup berries
Option 2: 3 egg whites and 1 whole egg + 1 cup spinach + 1/2 cup vegetables of your choice (tomatoes, peppers, mushrooms) + 1 slice Ezekiel bread or other sprouted grain bread

Second meal

100 g protein + 1 cup vegetables
Option 1: Chicken breast with asparagus
Option 2: Baked Tilapia with Broccoli and Extra Virgin Olive Oil
Option 3: Sardines with Mixed Greens Salad

Third meal

100g protein + 25g healthy carbs (optional + 1 cup vegetables)
Option 1: 1 canned tuna (in water) with 1/2 cup yams and 2 tbsp. salsa
Option 2: Grilled tofu with 1/2 cup brown rice and 10-12 walnuts
Option 3: beans with 1/2 cup quinoa and chopped ½ avocado

Fourth meal

Option 1: 1 scoop protein powder+ water or almond milk
Option 2: 1 cup carrots or celery + 2 tbsp. hummus
Option 3: 1 apple + 1 tbsp. natural nut butter

Fifth meal

100 g protein + 1-2 cups vegetables
Option 1: 2 cups mixed greens + grilled chicken or turkey
Option 2: Lean Beef + fried vegetables(carrot, onion, pepper)
Option 3: chickpea salad (with pepper, mushrooms, parsley, lemon juice etc.)

Sixth meal (optional)

Option 1: 1/2 cup cottage cheese + cinnamon
Option 2: 1/2 cup plain natural yogurt + cinnamon (you can add stevia for sweetness)
Option 3: 1 scoop of your favorite protein powder with water or almond milk

Calorie content. This diet contains approximately 1500-1600 calories. To customize it for you, calculate your daily calorie requirement using online calculator and make adjustments as needed (if you need more calories, increase your portion size, and if you need fewer calories, you can only eat 4-5 meals a day instead of 6). Make sure you eat at least 1200 calories per day for optimal results!
Protein Sources: chicken, turkey, lean beef, white or fatty fish, eggs and egg whites, tofu, beans and lentils.
healthy fats: olive oil, nuts and seeds (hazelnuts, almonds, cashews, walnuts, natural nut butter, chia, sunflower and flax seeds, etc.), avocados, salmon and other wild oily fish (tuna, mackerel, herring, sardine trout).
Healthy carbs: herbal products, fruits, beans, lentils and whole grains, which are a source of healthy carbohydrates. These are brown rice, yams, quinoa, oats, whole wheat pasta, barley, bulgur, etc.
What drink: water and tea. If you can't do without coffee, limit it to one cup a day, use stevia and some low-fat milk or almond milk. Drink a glass of water in the morning on an empty stomach and before every meal to stay hydrated and prevent overeating.
Intervals between meals. Since the diet is designed for 5-6 meals, there should be an interval of 2-3 hours between them. This will reset your metabolism and provide your body with a steady supply of energy throughout the day.
How to cook lean meat: protein should be boiled, grilled, baked or steamed.
Sixth meal: optional (if you're not hungry, you can skip it). It's always good to have a supply of nutrients.
Reward Yourself When You Finish This 7-Day Diet. Alternatively, new clothes or a day of relaxation at the spa.
What to expect. You will most likely lose 1-2 kg of pure fat - much more than if you lost only water.
condiments: lemon juice, garlic, spicy sauce, olive oil, balsamic vinegar, low-salt soy sauce and spices (limit your salt intake).
Cooking food. It's practical to have something ready in the fridge, especially if you're on a strict diet. Go to the store only for the products you need. To do this, plan the menu for the week ahead. We advise you to arrange prepared food in plastic containers (sliced fruit, boiled rice, grilled chicken, turkey patties, fried vegetables, chopped vegetables and mixed greens ready for salad, etc.). It's a good idea to divide your meals into portions so you don't have to worry about overeating when you get home from a hard day.
Physical exercise. For optimal results, combine diet with a rigorous exercise program; exercise 4-6 times a week (cardio and strength training).
Outcome A: A diet is not starvation. You should eat whenever you feel hungry. It may take a day or two to get used to this diet, but you will definitely feel less stressed and lighter than usual!

The fat burning diet stands out from other methods for losing weight. It has a targeted focus - to burn body fat, and not just reduce body weight. The method is based on a gradual reduction in the calorie content of food by replacing carbohydrates and fats with natural fat-burning foods. A well-designed diet in combination with moderate physical activity will quickly lead to the expected result. At the same time, the nutritional value of the diet is preserved, there is no painful feeling of hunger, there is no damage to health, the accumulated subcutaneous fat is effectively broken down with full preservation of muscle tissue.

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The main components and rules of the diet

A balanced fat burning diet includes the following important components:

Protein- the most important element and source of energy for building muscle tissue. It is the basis of the diet. The absorption of proteins requires the use of accumulated deposits in the body, that is, their burning, which leads to weight loss.
Cellulose in vegetables and fruits accelerates the transport of intestinal contents, helps to remove toxins.
Carbohydrates are used in minimal quantities, as they cannot be completely excluded from a balanced diet. It is recommended to consume light carbohydrate foods.
Pure water- Required for the successful breakdown of fat and cleansing. It speeds up physiological processes and allows you to quickly achieve results.

Products that are completely excluded from the diet:

sugar, pastries, carbonated drinks;
fatty fast food;
fried, smoked, canned foods;
meat processed products (sausage, frankfurters);
animal fats;
mayonnaise, ketchup;
alcohol with high sugar content and preservatives.

Important rules for enhancing the effectiveness of dietary nutrition:

1. Drink a glass of warm water on an empty stomach.
2. Use the method of fractional nutrition.
3. Have dinner no later than 2 hours before going to bed.
4. Observe an enhanced drinking regimen.
5. Combine diet with exercise.

Indications

The diet is suitable for everyone who wants to lose weight excess weight, get rid of subcutaneous fat on the hips, sides and legs, as well as for professional athletes and lovers of strength training.

The diet preserves and stimulates the growth of muscle fibers, which can suffer with other types of diets. The health benefits and lack of contraindications make the technique suitable for many groups of people.

Athletes

For active people practicing sports, fitness and bodybuilding, a fat burning diet will become an assistant in the formation and strengthening of muscles. It is effective for athletes who need:

reduce weight;
maintain and strengthen muscle tissue;
build muscle and shape the relief.

men

This diet will help men reduce the inner layer of belly fat.

The metabolism of the male body works faster, so they are allowed to eat red meat, increase the amount of potatoes, do not exclude fats, but limit their volume as much as possible.

An enhanced drinking regimen and active sports are extremely important.

Women

The fat burning complex will help women lose weight in problem areas: the abdomen, sides and hips. A varied diet provides the body with nutrients, so it does not negatively affect the condition of hair, nails and skin, which often happens as a result of the use of rigid dietary methods.

The menu focuses on:

lean fish;
dietary meat (chicken, turkey);
fresh vegetables and fruits.

Dairy products are a must as a source of calcium. It stimulates the production of the hormone calcitriol, which effectively burns fat in the female body.

To young girls

The diet is suitable for young people, as it is rich in vitamins and minerals that adolescents require in increased quantities. Optimal for girls who want to lose weight is diet food based on vegetable soups and seafood.

Calorie reduction is allowed no more than 20% of the total norm. If a girl is under 16 years old, a dietary restriction can be prescribed by a doctor only for medicinal purposes. Older girls also need to consult a specialist before using a fat-burning diet.

Basic fat burning foods

The diet menu can be compiled independently, focusing on products that start the process of getting rid of body fat. Their assimilation consumes more energy than the body can receive: there is a use of fat reserves and a decrease in body weight.

Products are saturated with components that increase metabolism and break down fats. They contain all the micronutrients required by the body, and at the same time help to maintain a figure in good shape.

Foods and drinks that burn fat are described in the table:

Name	Properties
Ginger	Accelerates blood circulation and metabolism
cabbage (any)	Contains a lot of fiber, nutrients, vitamins, a minimum of calories
Cinnamon	Improves mood, speeds up metabolism, reduces body fat in problem areas
Low-fat dairy products (other than whole milk)	Provide the body with milk protein, calcitriol, which promotes the breakdown of fats
Grapefruit	Is a source of a complex of vitamins, flavonoids, naringin - an enzyme that burns fats
Green tea	Dissolves internal fat stores, subcutaneous deposits
Raspberries	Contains fat-burning enzymes
sea fish	Contains omega-3, minimum calories, maximum nutrients
walnuts	Contain beneficial minerals, B vitamins, selenium, phosphorus, calcium, magnesium
Eggs	Healthy Protein Source
Chilli	Effective fat burner, accelerates metabolism, improves blood circulation
Pure water	Removes toxins, promotes cleansing

The ratio of proteins, fiber and carbohydrates

A varied and rich diet for fat burning is tolerated much easier than debilitating diets, and does not harm health. The nutrition plan is based on the use of proteins in the correct ratio with other acceptable foods.

Scheme for compiling the optimal fat-burning menu (1 serving of each component):

Table of allowed protein products in one dietary serving:

Permissible fiber content per serving:

Allowable amount of slow carbohydrates in one serving:

Fat burning diet for a week

The compiled menu stimulates the acceleration of metabolism and the changes in the body that are required to reduce fatty tissue, without harm to health.

Menu for the week to burn fat:

Meal time / Day of the week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	Fruit salad with pineapple, boiled quail eggs	Fat-free cottage cheese, fruit salad	Apple, cheese (brynza), green tea without sugar	Pumpkin casserole, piece of boiled veal	Yogurt, natural juice, seaweed	Tomatoes, skim milk	Cheese, fresh cucumbers
Dinner	Steamed cod, boiled brown rice, apple	Baked potatoes, boiled veal, grapefruit	Boiled chicken, buckwheat, carrot salad with vegetables and celery	Fish, coleslaw, wholemeal pasta, slice of whole grain bread	Shrimps, rice, fresh pineapple and melon	Baked rabbit, cabbage, grain bread	Onion soup, boiled lean meat, berries
afternoon tea	Fat-free cottage cheese, natural yogurt, peaches	Sea bass, grapefruit, slice of bran bread	boiled eggs, corn	Salad from seaweed, peach, kefir	Cheese, apple and corn salad	Walnuts	Apple salad, corn, boiled egg
Dinner	Grapefruit, mussels	Pineapple, shrimp	Steamed pollock, vegetable stew	Boiled chicken, fruit and berry salad	Boiled fish, grapefruit or pineapple	Asparagus, boiled or steamed flounder	Crayfish meat, oranges

Diet for "drying"

The process of "drying" when losing weight consists not only of fat burning, but also of the formation of muscle mass relief, which is important for athletes and bodybuilders. It is based on a fat-burning diet, without which it is impossible to get the desired result from intense training.

At constant physical activity athletes require about 2 times more calories.

Rules for intensive "drying":

1. Fat deposits decrease faster in the absence of carbohydrates.
2. The main thing is a protein diet in compliance with the allowable caloric content.
3. Required fractional nutrition.
4. Intense cardio training is required, walking in the morning and after classes for 1 hour.

The table below shows the products that can be combined based on the basic rules. The menu uses any protein shake to "dry" and enhance the protein diet from the sports nutrition line.

Menu for a sports diet:

Days / Meal times	Breakfast	Dinner	Dinner
Monday	Oatmeal, tea, cocktail	Chops, buckwheat, vegetables, chicken broth	Vegetables, baked or steamed fish
Tuesday	Fish, vegetables, sweet tea	Vegetable soup, boiled chicken breast	Low-fat cottage cheese, fruit, cocktail
Wednesday	boiled eggs, tea	Fish soup, potatoes	Fresh fruits, cocktail
Thursday	Muesli with nuts, cocktail	Mushroom soup, vegetables, boiled chicken or turkey fillet	Fish baked or stewed, carrot salad with cabbage
Friday	Omelet, tea, bread with honey	Buckwheat soup, stewed chicken, porridge, fruit juice	apples, cocktail
Saturday	Porridge, dried fruit, cocktail	Vegetable soup, stuffed peppers, tea	Boiled egg, cocktail
Sunday	Steamed or baked fish, vegetable salad	Pickle, chicken, rice, natural juice	apple, cocktail

diet recipes

To prepare diet meals at home, you should use baking, boiling, stewing, steaming.

The beneficial properties of natural products and their correct combination enhance the activity of the fat burning process. The addition is a beneficial effect on the digestive organs and general health.

Soups

To make the soup tasty, you need high-quality fresh vegetables. It is recommended to monitor the cooking time: the ingredients should not be overcooked or remain half-cooked.

It is allowed to use a small amount of spices that help improve digestion.

cabbage soup

For cooking you will need:

cauliflower and white cabbage - 1 kg;
carrot, bell pepper- 1 PC.;
garlic, onion, juice of half a lemon.

How to cook:

1. Divide the cauliflower into inflorescences.
2. Shred white cabbage.
3. Cut onions, peppers, celery, carrots.
4. Pour vegetables with water, cook until tender.
5. If necessary, add water during cooking.
6. Before use, add lemon juice, fresh herbs.

Spinach soup

Components:

spinach - 250 g;
skimmed milk - 1 tbsp.;
spices, garlic, salt.

How to cook:

1. Grind garlic, onion.
2. In a thick-walled saucepan, stew them with a spoonful of olive oil.
3. Cut spinach, put in a saucepan.
4. Stew until soft with the addition of salt and spices.
5. Pour in milk.
6. Cook for 5-7 minutes.
7. Remove from the stove. Cool down a bit.
8. Beat the soup with a blender.

The soup can be served warm or cold. To enhance the dietary effect, you can add a slice of lemon.

Shrimp soup with celery

To prepare the soup you will need:

shrimp - 180 g;
celery stalks - 3 pcs.;
tomato - 2-3 pcs.;
broccoli - 250 g;
garlic, spices, lemon or lime juice to taste;
olive oil.

How to cook:

1. Scald tomatoes with hot water, peel.
2. Chop broccoli, tomatoes, celery, garlic, onion.
3. Garlic and onion stew in olive oil.
4. Add chopped celery, simmer for about 5 more minutes.
5. Pour water, heat to a boil.
6. Cut broccoli, tomatoes, add to soup, cook for 5-7 minutes.
7. Salt, lay out the shrimp, cook for 3 minutes.
8. Add pepper, spices, lemon juice.

Turkey dishes

Turkey is a popular low-calorie food for protein fat burning diets. 100 g of turkey contains only 200 kcal. Meat is easily digestible, contains a large amount of phosphorus, a complex of valuable vitamins. It is a source of protein, almost does not contain fat, keeps the feeling of satiety for a long time.

Simple turkey-based recipes will make dietary meat not only healthy, but also tasty.

Timbale

For cooking you need:

turkey - 300 g;
fat-free cottage cheese - 100 g;
lemon juice;
onion, parsley, garlic, pepper, salt.

How to cook:

1. Cut the meat.
2. Chop greens, garlic and onions.
3. Add cottage cheese and spices, mix everything.
4. Put on a baking sheet in layers.
5. Bake for 25 minutes in the oven at 180 degrees.

Salad for "drying"

Nutritious protein kale salad contains useful material, vitamins, protein and fiber, speeds up metabolism and cleanses the body.

Ingredients:

turkey meat - 250 g;
cabbage - 300 g;
celery stalks - 2-3 pieces;
boiled egg - 1 pc.;
lettuce leaves;
herbs, spices.

Cooking method:

1. Boiled fillet and egg cut into pieces.
2. Grind the cheese on a coarse grater.
3. Chop cabbage, celery, greens. Salt, mash until juice is released.
4. Mix all ingredients.
5. Season with lemon juice to taste.

Steam cutlets

Ingredients:

turkey - 450 g;
low-fat sour cream - 50 g;
onion, garlic, spices to taste.

How to cook:

1. Pass turkey meat through a meat grinder with garlic and onions.
2. Add sour cream and spices, mix.
3. Form cutlets.
4. Cook in a double boiler or multicooker in the "Steam" mode for 20 minutes.

cocktails

Diet drinks made from natural products are equivalent to meals due to their nutritional properties. Their use will not add calories, enhance work cleaning systems body, improve overall well-being and give a surge of strength.

It is convenient to take prepared cocktails with you in special sealed containers and use them as a snack outside the home.

Compound:

half a cucumber;
slice of lemon;
ginger - 3 g;
mint - 2 leaves;
a spoonful of honey;
water - 200 ml.

How to cook:

1. Peel the cucumber, cut into pieces.
2. Mix all ingredients in a blender.
3. Add honey to taste.

Citrus energy drink

Compound:

orange - 2.5 pcs.;
grapefruit - 1 pc.;
lemon juice.

Waycooking:

1. Clean the washed fruits.
2. Remove film from slices.
3. Grind with a blender.
4. Optionally add lemon juice.

Kefir drink

Compound:

dried ginger - 1 tsp;
cinnamon - 0.5 tsp;
fat-free kefir - 1 tbsp.;
Red pepper.

How to cook:

Mix all ingredients thoroughly. The drink is recommended to be taken instead of dinner or in the morning, on an empty stomach.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with restructuring hormonal background and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls called "WOMAN", and that "these sizes are not sewn." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...