The best diet for fast weight loss

With a regular and correct program, you can lose weight in 28 days. Make sure you follow a regular workout routine, do cardio workouts and look for weight loss . Although all of this is important and necessary for ultimate success, it is not enough to lose weight and lose fat. In order to achieve your goal, you must also follow a proper diet . Why?? Even if you work hard as long as you rest twenty-three hours a day to eat and get caloriesAssign that nothing positive will happen. A bowl of chips, puff pastry or a packet of sweet chocolate can waste all your hassle. Diet is a very big part of a weight loss equation. Bodybuilders believe that the nutrients you receive can determine the success or failure of your goal. Diet is 65% of what you need. You need a 28-day diet to achieve your goals. It is better to follow the following diet plan so that you can achieve your goal of losing weight and building muscle.

Principles of Weight Loss and Muscle Gaining:
You have to be tough to reach your goal. There is no other way to do this. The following diet is full of fresh and clean foods that have not been processed as much as possible. Always remember the following three simple rules to be able to lose fat quickly:

Eat at least one gram for every 0.45 kg of your body weight protein. If your protein intake is very low, in addition to reducing fat, you will also lose muscle. A high-protein diet can help you maintain muscle mass. You can use a diet rich in egg whites, turkey, red meat and protein supplements. These diets can get 200 to 250 grams of protein into your body. If you are hungry during the day and need more food, you can also get more protein. To do this, it is better to use a protein shake.
When you want to lose weight, it is better to keep your carbohydrate intake low or medium. For example, 100 grams per day would be appropriate. An average day can also include 150 grams of carbohydrates. It is better to change your low and medium intake in rotation. For example, you can have a low intake one day and an average intake the next day. Good, high-fiber carbohydrates such as oats, potatoes, rice, and whole-grain breads are good choices.
Drink at least three liters of water daily. This helps the body have the water it needs and is healthier. Water should be your first and foremost choice. However, you can include other light and healthy drinks in your diet.
How to stay on this path?
Habits and cravings can be very harmful when it comes to diet. It takes about one to two weeks for you to change your eating habits. Leaving aside fast food may be easy, but the hardest part is preparing the right meals for the day and having it with you. This will be very difficult and time consuming for the first week so prepare for some of the challenges. For example, suppose you always went out for lunch but now you have to prepare your meal at home according to the instructions.

You can use the advice of experts to be sufficiently motivated and to be able to cope with your cravings and appetites. First, eat what you like every seven days. This will make you spend the whole week for this day and prepare yourself to eat your favorite food. In this case, you will have enough motivation to continue working. If you are frustrated and tired during the week, focus on the food you are going to eat. Just remember that you can only eat such foods once. You can not spend the whole day eating these foods. After that, you can continue on your way with full motivation. Second, take a few photos of yourself to be motivated enough to keep going. The vast majority of people have good and reasonable reasons to lose weight. Some may plan to travel, participate in a bodybuilding competition, or compete with their friends. So taking pictures of the body at the beginning, middle and end of the road can be a great motivational option. When it comes to cravings, protein drinks and other items may satisfy your body’s need for sugar. You can mix a flavored protein powder in an ice mixer to get the flavor you need. Once or twice a week, you can eat low-sugar, high-protein chocolates. You may be accustomed to preparing your meals from a restaurant. In such cases, try to make smart choices and orders. Ask restaurant owners to grill your meat without oil. Look for steamed vegetables without extra butter or oil. Use salads that do not have sauces.

What should you expect?
Most people will lose 2 pounds a week if they follow a regular and strict diet. In order to have a lasting effect, it is better to lose two to three kilograms of weight per week. Weigh yourself only once a week. If you do not lose weight after the first week, it may be time to deal with the error. In addition to following a regular exercise program, it is best to increase your cardio training sessions. Instead of one cardio session a day, it is better to have 45 minutes of cardio training in the morning and do it on an empty stomach. Then add a 30-minute session at the end of the day to your schedule. If this does not stimulate your weight loss, it is best to reduce your carbohydrate intake. On a day when your carbohydrate intake is low or low, you should use 60 to 80 grams of carbohydrates instead of 100 grams. Continue this diet for two days and then dedicate one day to high carbohydrate intake (for example 150 grams). Think of your nutrition plan as an anchor to keep all your efforts steady. Eating the right foods will help you lose fat faster and achieve your goals. Adhere to diet and exercise.

Also read: Abdominal slimming diet

Three popular diet foods:
When you want to lose weight, you can use the following foods in rotation:

Egg white: Egg white has no excess cholesterol or fat and is a pure protein. It is very easy to prepare. You only need a few minutes to prepare it.

Oats: This substance is low in sugar and is rich in fiber and can provide the energy your body needs. You can use ready-made packages, but if you have enough time, use the traditional atmosphere.

Green vegetables: These are healthy ingredients and will provide many benefits to your body. The fiber in vegetables is excellent for improving the digestive system. These contain valuable vitamins and antioxidants that can help keep your body healthy. To steam the vegetables faster, pour a little water into the bowl and then add the vegetables, cover the bowl and put in the microwave for two to three minutes.

Also Read: Slimming Diet

Maintain achievements:
Well now imagine that 28 days are over and you have achieved the desired result ‌ you should be able to maintain the same process. To achieve this, it is better to have a healthy and good breakfast. This is very easy to do if you are at home. A little egg white and whole grain bread is a great choice. Of course, you can also use fruits. Eat dinner at home, still a healthy diet with protein, green vegetables and whole grains can be the best choice. Use protein shakes and protein bars for snacks. If you eat at a restaurant, the situation will be a little different. As we said before, try to stick to your diet in the restaurant.

Slimming diet

first day:
First meal:
One-half cup of oatmeal prepared with water
One-half cup of strawberries
6 boiled egg whites with one yolk
Second meal:
A serving of green vegetables
226 grams of chicken breast
Third meal:
Tuna sandwich with 170 grams of tuna, 2 slices of wheat bread and a tablespoon of lean mayonnaise, two lettuce leaves
Fourth meal:
Stylish protein made with whey protein
Fifth meal:
Chicken salad with 226 grams of chicken breast, two tablespoons of Italian sauce, half a medium potato, two Romanian lettuce leaves, a half a cup of broccoli
second day:
First meal:
A medium loaf of bread with two tablespoons of low-fat peanut butter
6 boiled egg whites with one yolk
Second meal:
A serving of long grain rice
A serving of green vegetables
170 grams of chicken breast
Third meal:
A serving of green vegetables
170 grams of lean meat steak
Fourth meal:
Stylish protein made from whey (30 to 40 grams)
Fifth meal:
226 grams of Florence fish or lozenge fish
A serving of broccoli
1959 calories, 254 grams of protein, 132 grams of carbohydrates, 39 grams of fat and 17 grams of fiber

third day:
First meal:
A double cup of oatmeal cooked with water
Six boiled egg whites with one yolk
A piece of fruit
Second meal:
A serving of green vegetables
226 grams of chicken breast
Third meal:
A serving of green vegetables
170 grams of fat-free steak
A large potato cooked with the skin
Fourth meal:
Low sugar and low carbohydrate protein load
Fifth meal:
Omelette prepared with 8 egg whites and one yolk, along with half a cup of broccoli, two mushrooms and fresh salsa
1862 calories, 226 grams of protein, 149 grams of carbohydrates, 35 grams of fat, 23 grams of fiber

Day 4:
First meal:
A serving of whole grains
One serving of milk is one percent fat
A piece of fruit
A tablespoon of peanut butter
Second meal:
A large potato cooked with the skin
A serving of green vegetables
170 grams of chicken breast
Third meal:
A large potato cooked with the skin
A serving of green vegetables
170 grams of lean meat steak
Fourth meal:
Stylish protein made with whey
Fifth meal:
170 grams of tuna with a tablespoon of lean mayonnaise
6 to 8 asparagus stalks
1984 calories, 226 grams of protein, 200 grams of carbohydrates, 29 grams of fat, 28 grams of fiber

Day 5:
First meal:
Half a cup of oatmeal cooked with water
Seven boiled egg whites with one yolk
One-half cup of strawberries
Second meal:
A serving of green vegetables
226 grams of chicken breast
Third meal:
Large baked potatoes with skin
A serving of green vegetables
226 grams of turkey
Fourth meal:
Stylish protein made from whey with a serving of berries
Fifth meal:
198 grams of fat-free steak
6 to 8 asparagus stalks
1846 calories, 258 grams of protein, 122 grams of carbohydrates, 32 grams of fat, 23 grams of fiber

Also read: Fast weight loss diet

Repeat this diet for 28 days . Remember that to motivate, you can dedicate 1 day each week to your favorite food. At the end of the course, if you have reached the desired result, you can personalize the program a bit and continue the procedure.