Weight loss tips: How to lose 5 kg in a month?

How to lose 5 kilos within one month
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How to lose weight for a month for 5 kg, the diet program to lose weight by 5 kg per month

Lose 5 kilograms per month? No problem!

Dietary advice, which are full of women’s magazines, no doubt, are good. But they clearly do not take into account the characteristics of women’s thinking. It is known that we, weak creatures, since childhood have disliked all sorts of arithmetic actions, such as “fold”, “subtract” and even more “calculate the percentage.” Therefore, for us, the advice “the amount of fat should not exceed 20% of the daily diet” sounds roughly like “E is equal to the MS in the square.”

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It is clear that dietary recommendations should be extremely simple and specific: what, when and in what quantity.

Therefore, we decided to compile for you a detailed two-week plan for a healthy diet. You will need to follow our recommendations clearly – that’s all. Note: the proposed diet is really 100% healthy. In it there is no extreme, but there are tons of delicious and favorite foods, so you will not notice how the “dietary” month will be left behind. Finally, this nutrition plan was invented just for women who are active in life and therefore do not have the opportunity to adhere to a strict diet.

So, before you a two-week food program, however, you will have to go through it twice (total – 4 weeks). Remember: sober women do not lose weight quickly. It’s unhealthy. Loss of 0.5-1 kg per week is considered an ideal rate, because it is this mode that allows you to kill two birds with one stone – get rid of fat deposits and muscle mass does not “incinerate”.

A too low-calorie diet with fat and your muscles “drive.” You become flabby, like a dried fruit. So our thoughtful and carefully adjusted diet program is much better than a desperate hunger strike.

Do not be afraid to snack. “Intercept” something between lunch and dinner is not a crime. Snacking brings a lot of positive emotions, relieve stress – which means they are necessary. Just take care beforehand that you always have something edible at your fingertips, but at the same time useful.

For example, an apple, or a muesli bar, or a piece or another dried apricots. Otherwise, you shine chips from a nearby stall. Or the evening orgy of devouring at my mother’s house.

lose weight for a month Plan ahead. Diet of meals “impromptu” or “on the mood” does not recognize. Make a detailed list: when you eat, what, how much. Schedule an exact meal time, as if it were a series of the most important business meetings in your life. Comprehend, than to have breakfast, decide that you’ll have to eat for dinner, estimate.

You will have a snack during the day at work or on the way home. But we do not need to go to the extreme – compromises in our life are necessary.

  1. Think! Smooth out “time-saving” food options. If you have a very busy day, decide in advance which of the meals can be postponed or postponed.
  2. Decide. Than you can dine without leaving the desktop (instead of going down to the dining room), than you can have a snack on the road. What a delicious and healthy dish you can prepare in the morning in less than 10 minutes.
  3. And in general, move away from stereotypes. Agree, for example, that dinner does not have to be hot, and breakfast can be leftovers of dinner.
  4. Go for compromises. Not everything always goes as we plan. Be prepared for this and keep one or two alternatives.

Working diet program as a month to lose weight by 5 kg

These recommendations are based on an average woman weighing about 63 kg, leading a moderately active lifestyle (strength training 2-3 times a week and aerobics 3 times a week).

Recommendations Notes:

  • Calories Approximately 1600 calories It is offered to those who want to lose 0.5-1 kg per week (daily rate from 1500 to 1700 kcal.)
  • Carbohydrates 200-260 g. 50% -65% of the total number of calories
  • Proteins 75-95 g. 1.2-1.5 per kg of body weight
  • Fats 35-55 g. 20% – 30% of total calories
  • Fiber 25-35 g. Quantity according to general recommendations

Week 1

Day One:

Breakfast:

  • 30 g oat flakes, 1% kefir glass, 1 small banana

Lunch:

  • 1 serving of apple sauce-puree (see recipe)

Dinner:

  • 2 slices of whole grain bread
  • 2 tablespoons low-fat liver pie
  • 1.5 cups of chopped lettuce with 1 tbsp. low-fat sauce
    glass 1% milk

Snack:

  • 3 cups of light popcorn cooked in a microwave oven

Supper:

  • 85 g of fried flounder
  • 1 cup of boiled broccoli
  • 1 cup boiled rice

Overnight:

  • 1 cup low-fat fruit yogurt

In total for a day: 1575 kcal, 83 g of proteins, 243 g of carbohydrates, 41 g of fat, 38 g of fiber.

Day Two:

Breakfast:

  • 55 g cereal with bran and a glass of 1% milk

Lunch:

  • 40 g buckwheat porridge with a minimum of salt

Dinner:

  • 2 slices of whole grain bread
  • 2 tablespoons low-fat liver pie
  • 1.5 cups of chopped lettuce with 1 tbsp. low-fat sauce
  • glass 1% milk

Snack:

  • 3 cups of light popcorn cooked in a microwave oven

Supper:

  • 85 g of fried flounder
  • 1 cup of boiled broccoli
  • 1 cup boiled rice

Overnight:

  • 1 cup low-fat fruit yogurt

In total for a day: 1575 kcal, 83 g of proteins, 243 g of carbohydrates, 41 g of fat, 38 g of fiber.

How to lose 5 kilos

Day Three:

Breakfast:

  • 55 g cereal with bran and a glass of 1% milk

Lunch:

  • 40 g buckwheat porridge with a minimum of salt

Dinner:

  • 140 g turkey
  • 2 slices of black bread
  • 1 tsp skimmed mayonnaise (see the recipe for a sandwich)
  • 1.5 cups of chopped lettuce with 1 tsp. low-fat sauce

Snack:

  • 1 small orange

Supper:

  • 85 grams of baked fish
  • 1 small potato baked in a uniform
  • 1.5 cups of chopped lettuce with 1 tsp. flavored vinegar

Overnight:

  • a glass of 1% sour milk

In total for a day: 1581 kcal, 97 g of proteins, 230 g of carbohydrates, 33 g of fat, 20 g of fiber.

Day Four:

Breakfast:

  • 45 g fruit muesli with a glass of 1% milk
  • 1 cup black currant (can be frozen)

Lunch:

  • 1 medium apple

Dinner:

  • burrito from red beans (see recipe)
  • 1.5 cup chopped salad with 1 tsp. low-fat filling
  • a glass of 1% sour milk

Snack:

  • 1 cup low-fat yogurt

Supper:

  • 85 grams of turkey ground meat, cooked on a grill
  • 1 whole wheat bun
  • 85 g of baked potatoes

Overnight:

  • 1 muesli bar

In total for a day: 1535 kcal, 74 g of proteins, 222 g of carbohydrates, 43 g of fat, 22 g of fiber.

Day Five:

Breakfast:

  • 45 g of corn flakes with 1 tbsp. with a spoon of bran and a glass of 1% milk
  • a glass of grapefruit juice (better freshly squeezed)

Lunch:

  • 3 medium-sized prunes or other dried fruits

Dinner:

  • 2 slices of whole grain bread
  • 2.5 tbsp. pate from cod liver
  • a glass of 1% sour milk

Snack:

  • baked apple with honey and cinnamon

Supper:

  • 2 small slices of thin pizza with low-fat cheese
  • 1.5 cups of chopped lettuce
  • 1 tbsp. low-fat sauce

Overnight:

  • 1 cup low-fat peach yogurt

In total for a day: 1549 kcal, 63 g of proteins, 228 g of carbohydrates, 47 g of fat, 29 g of fiber.

Day Six:

Breakfast:

  • 1/4 of whole grain bread “Contentment”
  • 1 tsp jam
  • half a glass of fresh fruit juice
  • glass 1% milk

Lunch:

  • 2 large pears

Dinner:

  • 60 g of canned salmon (or pink salmon, or tuna) in its own juice (liquid drained)
  • 2 slices of whole grain bread
  • 1 tsp low-fat mayonnaise

Snack:

  • baked apple with honey and cinnamon

Supper:

  • steamed potato cutlet with mushroom filling
  • three large cabbages with 1 tbsp. l. low-fat sauce

Overnight:

  • 1 cup low-fat raspberry yogurt

In total for a day: 1492 kcal, 65 g of proteins, 207 g of carbohydrates, 44 g of fat, 20 g of fiber.

Day Seven:

Breakfast:

  • 1 low-fat carrot cake (see recipe)
  • a glass of 1% sour milk
  • 1 large pear

Lunch:

  • 1 bunch of grapes

Dinner:

  • 1.5 cups of salad
  • 85 grams of low-fat meat or poultry
  • 30 grams of grated, low-fat cheese
  • 1 tbsp. low-fat sauce
  • 2 whole grain breads

Snack:

  • 1 bowl of buckwheat porridge

Supper:

  • 85 g of fried sea scallops
  • 0.5 cups of wheat porridge (or couscous)
  • 1 cup boiled asparagus

Overnight:

  • 1 cup low-fat fruit yogurt

In total for a day: 1589 kcal, 95 g of proteins, 236 g of carbohydrates, 36 g of fat, 23 g of fiber.

Week 2

Day eight:

Breakfast:

  • 60 g of corn flakes
  • 1 cup low-fat fruit yogurt
  • 1 small banana

Lunch:

  • 1 medium orange

Dinner:

  • 1 plate of vegetable soup
  • 4 slices of whole grain bread
  • 1.5 cups of chopped lettuce and 1 tbsp. low-calorie sauce
  • a glass of 1% sour milk

Snack:

  • 3 whole wheat loaves

Supper:

  • 1 serving of fat-free vegetarian lasagna (you can buy a frozen semi-finished product)
  • 1.5 cups of chopped lettuce with lean sauce

Overnight:

  • ice cream from fruit juice

In total for a day: 1558 kcal, 66 g of proteins, 239 g of carbohydrates, 30 g of fat, 36 g of fiber.

Day the ninth:

  • Breakfast:
  • A small bowl of buckwheat porridge with a glass of 1% milk
  • 1 tbsp. low-fat cottage cheese
  • half a glass of fresh orange juice

Lunch:

  • 8 dry biscuits

Dinner:

  • 1.5 cups of salad in Greek with 30 grams of Feta cheese
  • 1 tbsp. low-fat sauce
  • 4 slices of whole grain bread
  • a glass of 1% sour milk

Snack:

  • 4 tablespoons raisins without pits

Supper:

  • 85 g of chicken breast stewed in 100 g of tomato sauce along with green pepper,
  • onions and mushrooms
  • 1.5 cups of salad with 1 tbsp. low-fat sauce

Overnight:

  • 1 cup low-fat fruit yogurt

In total for a day: 1599 kcal, 75 g of proteins, 218 g of carbohydrates, 50 g of fat, 20 g of fiber.

How to lose 5 kilos

Day ten:

Breakfast:

  • 40 g cereal with a glass of 1% milk
  • 1 medium pear

Lunch:

  • 1 cup chopped pineapple

Dinner:

  • half a cup of stewed pumpkin
  • 1 small pita
  • 1/4 cup of stewed zucchini
  • 1/4 cup stewed zucchini
  • a glass of 1% sour milk

Snack:

  • 1 muesli bar

Supper:

  • 1 cup macaroni from a flour of firm grades
  • 100 g fried with lemon and pepper shrimps
  • 1 cup of boiled Savoy cabbage

Overnight:

  • 1 baked apple

In total for a day: 1437 kcal, 75 g of proteins, 251 g of carbohydrates, 36 g of fat, 25 g of fiber.

Day eleven:

Breakfast:

  • a plate of oatmeal on the water
  • glass 1% milk
  • 2 tablespoons raisins without pits

Lunch:

  • 1 medium brush of grapes
  • 0.5 cup black currant (can be frozen)

Dinner:

  • 60 g of canned salmon in own juice
  • 2 slices of whole grain bread
  • 1 tsp low-fat mayonnaise
  • 5 small carrots
  • 3/4 cup low-fat cottage cheese

Snack:

  • a small slice of steam omelet

Supper:

  • 85 g pork chop
  • 1 cup brown rice
  • 1.5 cups of salad with lean sauce

Overnight:

  • 5 dry biscuits

In total for a day: 1630 kcal, 90 g of proteins, 228 g of carbohydrates, 41 g of fat, 26 g of fiber.

Day twelve:

Breakfast:

  • 2 medium pumpkin pancakes
  • 2 tablespoons light sauce
  • 1 apple
  • a glass of 1% sour milk

Lunch:

  • small banana

Dinner:

  • small plate of vegetable soup
  • 2 slices of whole grain bread
  • 2 tablespoons low-fat cottage cheese

Snack:

  • 30 grams of fruit muesli
  • glass 1% milk

Supper:

  • 1 small pita
  • 60 g boiled chicken
  • 1.5 cups of salad (to chicken)
  • 1 tbsp. low-fat sauce

Overnight:

  • 1 cup of cherry yogurt

In total for a day: 1628 kcal, 70 g of protein, 254 g of carbohydrates, 43 g of fat, 24 g of fiber.

Day thirteen:

Breakfast:

  • scrambled egg from 1 egg
  • 0.5 cup muesli with 1 tbsp. bran
  • glass 1% milk
  • half a glass of fresh orange juice

Lunch:

  • 8 pieces of dried apricots

Dinner:

  • 2 slices of turkey breast
  • 2 slices of cereal bread
  • 1 tsp mustard
  • 1.5 cups of chopped lettuce with 1 tsp. vinegar

Snack:

  • 1 cup low-fat lemon yogurt

Supper:

  • 85 g of fried river trout
  • 1 medium potato baked in a uniform
  • 1 cup boiled pea
  • a glass of 1% sour milk

Overnight:

  • 1 average oatmeal cookies

In total for a day: 1457 kcal, 82 g of proteins, 202 g of carbohydrates, 36 g of fat, 22 g of fiber.

Day fourteen:

Breakfast:

  • a small slice of steam omelet
  • a glass of 1% sour milk
  • 1 small banana

Lunch:

  • 1 cup low-fat fruit yogurt

Dinner:

  • 2 slices of whole grain bread
  • 2 slices of low-fat hard cheese
  • 1 tsp mustard
  • 4 small carrots
  • glass 1% milk

Snack:

  • baked apple with honey and cinnamon

Supper:

  • 85 grams of grilled lean ground beef with a little pita
  • 85 g of french fries
  • 1.5 cups of chopped lettuce with 0.5 tbsp. olive oil

Overnight:

  • 1 cup sink

In total for a day: 1633 kcal, 84 g of proteins, 250 g of carbohydrates, 41 g of fat, 24 g of fiber.

How to lose 5 kilos

How to lose 5 kilo in a month: Recipes for diet programs

Apple sauce-puree

  • 1.3 kg apples “Janatan” (or any red juicy apples)
  • 1 stick of cinnamon (or 1 teaspoon of ground cinnamon, or 1 teaspoon of chopped vanilla pod)
  • 2 strips of lemon zest
  • 1.5 tbsp. lemon juice (or to taste)
  • 2 tablespoons dry white wine
  • 0.5 cups of sugar (or to taste)
  • 2.5 cups of water (or as needed)

Preparation:

Wash the apples and cut them in half. Remove the cuttings and the core, without peeling the apples. Put them in a large saucepan, add cinnamon, vanilla, lemon zest, juice, sugar, wine and water. Bring to a boil. Reduce the heat and simmer slowly with the lid closed until the apples become soft. Remove from heat and allow to cool. Remove the cinnamon stick. Grind the contents in the blender. Divide into 8 portions.

In 1 serving: 148 kcal, 37 grams of carbohydrates, 4 grams of fiber.

Turkey with tarragon

  • 2 tablespoons cottage cheese
  • 1 tsp sweet mustard
  • 0.5 tsp tarragona
  • 1 large lettuce leaf
  • 2 thin slices of cereal bread
  • 60 g thinly sliced ​​boiled turkey
  • salt pepper
  • 4 thin slices of red sweet pepper

Preparation:

Mix cottage cheese, mustard and tarragon. For 1 slice of bread put a leaf of lettuce and spread it with a mixture of cottage cheese and tarragon. Top with a turkey. Sprinkle with salt and pepper and cover with another slice of bread.

Total: 244 kcal, 17 g of proteins, 27 g of carbohydrates, 5 g of fat and 5 g of fiber.

Burrito with red beans

  • 220 g of raw chicken breasts
  • 420 g of canned beans (without liquid)
  • 1.5 cups tomato sauce
  • 3 tablespoons crushed wheat cereal
  • 1 cup of lettuce
  • 1 tomato
  • tortilla

Preparation:

Finely chop the chicken breast and cook in a small amount of vegetable oil until cooked. Wheat cereals cook until half cooked. Add red beans and tomato sauce to it and cook over low heat, stirring regularly. Add chicken meat and cook for 1-2 minutes. Remove from heat, cover and leave for 5 minutes. In the meantime, chop 1 cup of salad and cut the tomatoes into cubes. In pita bread, put a mixture of beans and chicken, top with lettuce, tomatoes and the remaining tomato sauce. Fold the lavash with a tube and heat it in a microwave. From the remaining pieces of pita bread, cook 3 more burritos.

In 1 burritos: 236 kcal, 15 g of proteins, 27 g of carbohydrates, 8 g of fat, 6 g of fiber.

Low-fat carrot cakes

  • 2 cups rye flour
  • 2/3 cups of bran
  • 2 tsp. baking powder
  • 1 tsp ground cinnamon
  • 0.5 tsp Grated Musk Nut
  • 1.5 cup skimmed milk
  • 1.5 cups of grated carrots
  • 0.5 cup raisins
  • 0.5 cups of egg powder
  • 0.5 cups of honey
  • 2 tablespoons treacle
  • 2 tablespoons vegetable oil

Preparation:

Preheat oven to 170 degrees. Mix the flour, bran, baking powder, cinnamon and nutmeg. Separately mix the milk, carrots, raisins, egg powder, honey, molasses, oil. Mix all the ingredients and stir. Lubricate the forms for baking with oil or cover the bottom with parchment paper. Fill out the forms for ¾. Bake for 20-25 minutes (or check whether the match is ready). It turns out: 12-14 cupcakes.

In 1 portion: 130 kcal, 5 g of proteins, 26 g of carbohydrates, 5 g of fat, 5 g of fiber.Similar Posts:

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