Perfect diet plan for weight loss

We present a specific weekly diet plan not only to not gain weight, but to lose fat and also get better shape and form.

After the excesses does not hurt one day cleansing diet to help eliminate toxins, mentalizarte there to lose weight and strengthen the will.

Perfect diet plan for weight loss

Breakfast

1 skimmed yogurt with muesli

1 block with skin

you rooibos

Lunch

1 carrot raw well chewed

1 small cheese Burgos

Food

Spinach and brown rice cooked with onions and extra virgin olive oil

100 g of grilled tofu

1 baked apple

Snack

plain yogurt with one tablespoon wheat germ and 3 prunes

Dinner

Onion soup, celery and zucchini with olive oil and yeast

Media fresh pineapple

1 nonfat dairy dessert

* Lemon juice is an effective cleanser with great diuretic and laxative effect, also provides vitamin C protective immune system, collagen and joints and anti-inflammatory effect. Fasting seems to favor burning fat reserves, although it is advisable to dilute it in water to prevent damage to the tooth enamel.

Now that you've removed the toxins is time to recharge the batteries for maximum efficiency in your training and start up the machine "fat-burning" muscle.

Breakfast

A fresh orange juice

Pu Erh tea

1 slice of bread with extra virgin olive oil and fresh tomato

Lunch

1 block and two crab sticks

Food

steamed green beans

Chicken breast fillet with lettuce

2 tangerines

Snack

5 Natural yogurt with nuts

Dinner

Salad of celery, carrots, cabbage and onions seasoned with olive oil

Omelette

Season's fruit

* For snacking takes a handful (5-7) of natural almonds with his brown skin and salt. This nut helps regulate blood insulin so it can reduce appetite and avoid pecking afternoon. Besides almonds they will provide protein and energy as monounsaturated fat.

Midweek have to give it some "fishing" and get the body to mobilize fat to burn more calories with 60-90 minutes of aerobic exercise (running, swimming, rowing, etc.) Fill the tanks with carbohydrate assimilation slow, healthy protein and omega-3 fatty acids.

Breakfast

Natural orange juice

Earl Grey tea

1 block with plain yogurt

1 slice 7-grain bread with smoked salmon

Lunch

1 pear and hazelnuts bought five shell

Food

Broccoli with tomato

1 chicken breast 150 g.

Season's fruit

Snack

5 Natural yogurt with nuts

Dinner

Tomato and mozzarella cheese with light dressed with extra virgin olive oil and oregano

A slice of tuna lean grilled

Season's fruit

* Salmon, tuna, emperor, sardines, mackerel and herring are cold-water fish, a good source of protein for your muscles and omega-3 fatty acids that help maintain weight and have a cardiovascular protective effect and antiinflammatory.

Still resting there to get the muscles burn more fat with light activities: climbing stairs, walking 30 minutes, circuit house five minutes of crunches and backgrounds, dancing, etc. the goal is to keep the muscles going.

Breakfast

black tea with lemon

fresh pineapple

1 omelette with spicy chili or cayenne pepper

1 slice of bread

Lunch

1 dessert soy

2 tangerines

Food

Chickpea salad with cherry tomatoes and mozarella cheese

Grilled swordfish with tomato

Season's fruit

Snack

Natural yogurt with nuts bought five shell

Dinner

Broccoli stew with carrots and small potatoes

Turkey thighs baked with tomato

Season's fruit

* Eggs are good food that helps burn fat and build muscle because they provide high quality protein and vitamins of group B. It is best that has not been shown to increase LDL cholesterol levels and have ungran to satisfying breakfast .

Proteiniza your diet to gain more muscle in the gym, today it's weight training, focus each week on a muscle group and do not forget to take healthy fats to optimize results.

Breakfast

Natural orange juice

Red tea or Pu Erh

1 egg

1 plain yogurt

Lunch

Two crackers

Apple

Food

Lentils with vegetables and chicken

Grilled hake with lettuce

Season's fruit

Snack

Oatmeal with milk and prunes

Dinner

Red fruit salad with goat cheese and arugula

Grilled turkey with fresh tomato

Season's fruit

* Legumes like lentils help build muscle, burn fat and regulate digestion. Not only provide vegetable protein, also they provide satiating fiber and plant iron to prevent anemia.

Saturday is the perfect day to devote more time to take care of, give the body taste, eat better and take advantage of the day to make your favorite outdoor sports: skiing, swimming, mountain biking, race rural roads, etc. Whatever you want from 90'y 120'a aerobic pace. It will help you lose that last michelín you have left, and if you feel strongly, the Saturday Night Fever awaits you on the dance floor.

Breakfast

Natural orange juice

rooibos tea

Natural yogurt with muesli, raisins and nuts

Apple

Lunch

To train carries natural fruit, 1 energy bar rich in omega-3 fatty acids

Food

brown rice with mushrooms

Steamed mussels

Season's fruit

Snack

1 slice of bread with tomato

natural and extra virgin olive oil

Banana

Dinner

Lettuce, prawns, crab sticks, tuna and corn with olive oil

Lean beef steak

Season's fruit

* Extra virgin olive oil is rich in monounsaturated fats that protect your heart and arteries,

the immune system, joints and prevent mental decline.

On Sunday you have to train but also eat well, you need to enjoy life. One day a week can afford small healthy diet fads that do not change the mood and relax with family and friends.

Breakfast

Natural orange juice

2 slices of cereal bread with extra virgin olive oil, fresh tomatoes and prosciutto fat

nonfat dairy dessert

Pu-Erh

Kiwi

Lunch

Natural yogurt

2 tangerines

Appetizer

One beer or one glass of red wine

Pickles (pickles, onions, eggplant)

Food

Potato salad, tomato, onion, egg and tuna

Baked sea bass

Natural fruit sorbet alcohol

Snack

Apple

homemade popcorn without salt

Dinner

Steamed cauliflower and carrot

Pork chop grilled

Season's fruit

* No diet is achieved by eating less and less, you are achieved diet when you eat well and train every day. The holidays should be active days, forget the couch and seize the day to organize activities with friends and family so you can enjoy the appetizer and the good food without bad conscience.