Diet scheme - Lose unwanted fat with this simple and responsible method

You ended up with this article because you probably want to do something about your weight.

I am glad that you clicked on this article, because I would like to give you more information about how you waste in a healthy way and achieve a good and lasting result.


That is why I have put together an easy to follow diet plan that you can find later in the article.

Many different diet plans can be found on the internet. With many of these schemes you get far too few nutrients. This is not only harmful to your health, you also achieve nothing in the long term. These types of diets can not be maintained, you often experience hunger and you get to deal with the familiar yo-yo effect.

With the diet schedule from this article you can lose up to 3 kilos in a healthy way in the first week. This is because you produce certain hormones that burn unwanted fat, and because your body no longer retains excess fluid.

I advise you to read the information from this article before you start the diet schedule. For me it is important that you can start with the right information.

The information in this article:

For whom is the diet schedule suitable?
How does the diet plan work?
This is how a balanced meal looks like
These habits make you fat
Are sweeteners the solution?
Healthy snacks
Moisture intake
Movement
The diet schedule: a complete weekly menu
For whom is the diet schedule suitable?
This diet plan is suitable for anyone who wants to lose some pounds (overweight), without experiencing hunger or using expensive supplements.

This diet plan is a starting point for a healthy way of losing weight.

Each body has a different calorie requirement. If you are very active, you also need more carbohydrates and proteins. Therefore adjust this schedule to your needs.

Children can simply eat. Make sure that more carbohydrates (from the right sources) are available so that they can brag more of this.

This schedule is not suitable for pregnant women. The recipes can be used, but the portions should be larger.

How does the diet plan work?
With this diet plan you do not eat less, but you eat differently. It's about what you eat and that you eat it in the right proportion .

A diet that is only based on counting calories has little function if you take the calories from the wrong sources.

With a healthy diet you get all vitamins, minerals and macronutrients in the right proportion.

As soon as you get all the nutrients in the right proportion, the burning of unwanted fat will go much faster than if you miss nutrients or do not eat in the right proportion. Your sense of hunger decreases, you get more energy and you feel much better. And that while you lose several kilos every week.

THIS IS HOW A BALANCED MEAL LOOKS LIKE

You get essential nutrients from carbohydrates, proteins and healthy fats. According to orthomolecular nutrition the optimum distribution of your diet is as follows: 40% carbohydrates, 30% proteins and 30% fats.

You get 40% carbohydrates: vegetables, fruit, oats, legumes, buckwheat, quinoa, brown rice, brown rice and sweet potatoes.

You get 30% protein : meat (especially poultry and game), fish (wild caught and oily fish), dairy (especially raw unpasteurised dairy), eggs, nuts, seeds and legumes.

You get 30% fat: coconut oil, olive oil, linseed oil, avocado, nuts, seeds, olives and fatty fish.

Later in this article you can see in the complete weekly menu how a balanced meal looks in practice.

During weight loss it is important that you get enough fiber. Fibers are important during weight loss because they reduce hunger (which means you eat less automatically) and improve your intestinal flora.

Research published by the University of Oxford showed that especially the soluble fibers contribute to the loss of fat around your stomach (1).

Soluble fibers are mainly found in:

Vegetable, especially in broccoli, carrots, red cabbage and green beans
Fruit, especially in mango, pear, orange and forest fruits
Legumes
In addition, good intestinal bacteria feed on fibers, which improves your resistance and bowel movements. Follow the recipes of the diet schedule to get enough fiber.

THESE HABITS MAKE YOU FAT

Small habits make a big difference over time on the scale. See the examples below.

DO YOU DRINK A GLASS OF SOFT DRINK OR APPLE JUICE EVERY DAY?
Then you get about 118 extra calories per day. If you do not burn these, it is 42,887 calories annually. So many calories can cause up to 5 kilos of extra body fat. And all by a little habit!

Below are a few examples.

1 SUGAR CUBE IN YOUR COFFEE (3 TIMES A DAY)
You get 19,272 extra calories per year. If you do not burn this, this is 2.1 kilos of extra body fat per year.

A BOWL OF CHIPS (3 TIMES A WEEK)
You get 23,868 extra calories per year. If you do not burn this, this is 2.6 kilos of extra body fat per year.

WHITE PASTA AS EVENING MEAL (2X PER WEEK)
You get 37,336 extra calories per year. If you do not burn this, it is more than 4 kilos of extra body fat per year.

Imagine what it does to your body when you take these small, bad habits off by replacing them with healthy alternatives.

Fortunately, there are enough sugar-free and low-carbohydrate alternatives that I describe later in this article. Want to know more about what the eating of sugars does to your body? Read here  more information.

ARE SWEETENERS THE SOLUTION?

Do not be tempted by light products or manufactured "low-carbohydrate" products during weight loss. Often, synthetic sweeteners have been used in these products.

The sweet taste of synthetic sweeteners only makes you want more sweetness (2). A synthetic sweetener does not contain any energy, but your body does ask for it at that moment. The result is that you will eat more.

By eating synthetic sweeteners you also disturb your hormone balance, which only counteracts weight loss (3).

A product with  100% sugar-free , 0% sugar or light is therefore best avoided.

Read more about carbohydrates, sweeteners and healthy low-carbohydrate products in this article .

HEALTHY SNACKS

I recommend to eat snacks if you are really hungry. During weight loss, it is advisable to eat up to 3 meals per day. If you find that the portions are too small and you feel hungry, it is best to first increase the portions of the meals before you grab the snacks.

Start by increasing the portion of vegetables and continue working from there. Take a healthy snack only if you experience real hunger between meals.

It is important that you make the right choices. Avoid the pre-packed snacks from the supermarket; these are usually full of refined sugars.

Healthy snack options are:

Snack vegetables (paprika, celery, carrot, cucumber, etc.)
Hand of unsalted nuts
Piece of fruit
Boiled egg
smoothie
Slice of banana cake *
Olives
Pickles
Rice waffle with sugar-free toppings
Half avocado
* Here you will find the recipe for healthy banana cake , and you will find more recipes for healthy snacks.

MOISTURE INTAKE

It is important that you drink enough during weight loss (but also in general). You have already read above that you can best avoid soft drinks and fruit juices.

Drink:

Water: 2 liters per day
Tea without sugar
Coffee without sugar (in moderation)
MOVEMENT

You lose weight in the kitchen. The food you eat is responsible for 70% of your result. In addition, it is important to exercise sufficiently.

By moving you reach your target weight faster and you benefit from the many benefits that movement offers you. You do not have to go to the gym every day, but try to walk, swim or cycle for at least 30 minutes every day.

Allow yourself to be advised by a professional and let him / her put together a sports schedule that is suitable for your personal situation and goals.

The diet schedule: a complete weekly menu
This article contains enough information to be able to start well with the diet schedule. Below are 7 simple, fully balanced daily schedules that you can use to lose fat in a healthy way.

DAY 1:

Breakfast : Omelet of 2 eggs with 100 grams of vegetables of your choice.

Lunch: Avocado salmon salad: 1 avocado, ½ cucumber, 100 grams smoked salmon and lettuce of your choice.

Dinner: Sweet potato with steamed vegetables and meat of your choice: 150 grams of sweet potato, 250 grams of steamed vegetables and 75-100 grams of poultry / beef.

DAY 2:

Breakfast:  100 grams of Greek yogurt, 1 banana and 2 tbsp unsalted nuts of your choice.

Lunch: Quinoa salad: 40 grams of quinoa (weight uncooked), handful of cherry tomatoes, ½ cucumber, about 8 olives, a handful of fresh raw spinach and the juice of a ½ lemon.

Dinner: Cod fillet with steamed vegetables: 100 grams of cod and 250 grams of steamed vegetables of your choice.

DAY 3:

Breakfast:  Strawberry avocado smoothie: ½ avocado, handful of strawberries, ½ cucumber, 2 tablespoons oatmeal and water to give the smoothie the right structure.

Lunch: 2-3 rice cakes with 2 boiled eggs, avocado and slices of tomato.

Dinner: Vegetable wok with chicken fillet and quinoa: 100 grams of fried chicken fillet, 40 grams of quinoa (weight uncooked), 200 grams of vegetables of your choice and 100 grams of tomato passata.

DAY 4

Breakfast: Mushroom omelette: omelet of 2 eggs and a handful of mushrooms of your choice.

Lunch: Apple walnut salad: 1 apple, 50 grams of choice of lettuce, 2 stalks of celery, 2 tbsp chopped walnuts and 1 tbsp pomegranate seeds.

Dinner: Vegetable bean dish: 75 grams of black beans, 30 grams of brown rice or brown rice (weight uncooked), ½ aubergine, handful of cherry tomatoes, handful of spinach and 6 olives.

DAY 5

Breakfast: Porridge with fruit: make a porridge of 40 grams oatmeal (weight uncooked), 125 ml unsweetened vegetable milk and 1 piece of fruit of your choice.

Lunch: Beetroot salad: 1 boiled beet, handful of lettuce of your choice, 1 grapefruit, ½ fennel in slices and 2 tbsp chopped unsalted nuts of your choice.

Dinner: Turkey-rice dish: 75 grams of roast turkey, 40 grams of brown rice (weight uncooked), 100 grams of cooked sweet potato cubes and 250 grams of cooked green cabbage or savoy cabbage.

DAY 6

Breakfast: Greek yogurt with pomegranate and coconut: 100 grams of Greek yoghurt, 2 tablespoons of oatmeal, 60 grams of pomegranate seeds and ½ tbsp coconut grater.

Lunch: 2 rice cakes with chicken breast, a boiled egg and 75 grams of smoked salmon.

Dinner: Buckwheat chickpea salad: 40 grams of buckwheat (weight uncooked), 100 grams of chickpeas, 1 grilled pepper (may be from a pot), about 8 olives and a few sprigs of chopped fresh parsley.

DAY 7

Use the sugar-free day menu that you can download below. This special daily menu is meant to accelerate fat burning. In this menu you will find recipes, photos and exclusive tips for quickly burning unwanted fat.

Download day 7 for optimal results
I want to emphasize recently that this is the only way to lose weight in a healthy way. A "quick fix" in terms of weight loss does not exist.

Eventually you want to stay on your target weight, otherwise you have done it all for nothing. In addition, you have worked properly on your health while following the diet schedule, and that will feel so good that you want to continue on this healthy tour.

It is recommended that you look at some useful information for
you. Please click here