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5 kilograms in 1 month, a diet "5-1"

Loss of five kilograms in one month – a dream of many. But even if you should lose weight more cardinally, it is necessary to do it gradually, you will be told by many experts. Then just increase stay time on this diet.

So, 5 kg in a month – the simple purpose for performance which is not demanding the special victims. It is necessary to combine a diet "5-1" with trainings. Basic principles of a diet:

- Any sweet drinks, carbonated drinks, any alcohol.
- No to sugar, a little sweetener in tea and coffee is possible.
- If coffee – that without caffeine.
- As sauce it is possible to use mustard.
- Physical activity – it is regular. Muscles burn three times more calories, than fat therefore daily loading is important for weight loss. The most effective – 40 minutes in day of cardioexercises (it is run, walking, driving the bicycle, etc.). It is possible to break 40 minutes into three approaches (15 minutes in the morning, in the 15th afternoon and 10 minutes in the evening). Also exercises with exercise machines are useful (with weighting compounds, begin with the weight of 1 kg and gradually increase).
- Once a week encourage yourself with a favourite dish or a dessert (but only one portion!).

Menu of a diet "5-1"

BREAKFAST (choose one of three options)

1) 1 cup of skim milk with tea or coffee + 2 unsweetened cookies or cracker with bran + 1 apple.

2) 1 cup of skim milk with tea or coffee + 1 slice of bread with bran (toast) with cream cheese or with jam + 1 apple.

3) low-fat yogurt + 2 crackers with bran with ham or cheese + 1 apple.


THE SECOND BREAKFAST
Tea without sugar (black, green, red – any).


LUNCH (choose 1 option)

1) salad with bean and with bread.

2) 200 g of fast red meat + salad.

3) chicken breast without peel on a grill + 3 pieces of boiled pumpkin.

4) 1 bank of the tuna prepared with vegetables.


AFTERNOON SNACK (choose one option)

1) A cup of fruit salad + tea or coffee + 1 slice of white loaf (toast) with processed cheese or jam.

2) 1 orange + 2 fat-free yogurts + cracker with bran with jam.

3) 1 portion of fruit jelly + tea or coffee + easy cake.

4) tea or coffee + 2 wholegrain crackers with 2 slices of ham or cheese + 1 fruit on a season.


DINNER (choose 1 option)

1) 2 pieces of pizza mozzarella.

2) omelet with 2 eggs and cheese + tomato paste

3) sardines or other fish salad.

4) 2 portions of vegetable pie.

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