This 7-day meal plan will help you get rid of excess fat and run your metabolism
If you want to quickly get visible results, it's time to start! When you reduce energy consumption (calories), fat begins to burn, but it does not last long. Our body is a smart machine, and when the diet becomes low-calorie, the body goes into starvation mode, and the mechanisms of fat storage are activated.diet for fat loss program

Nutrition for burning fat

Menu 7-day diet for fat burning

• Option 1: 1/2 cup oatmeal + 1/2 banana + 1/2 cup egg whites + 1 cup berries
• Option 2: 3 egg whites and 1 whole egg + 1 cup spinach + 1/2 cup vegetables for your choice (tomatoes, peppers, mushrooms) + 1 slice of Ezekiel bread or other bread from sprouted grain

• 100 g of protein + 1 glass of vegetables
• Option 1: chicken breast with asparagus
• Option 2: baked tilapia with broccoli and extra virgin olive oil
• Option 3: sardines with salad from a mixture of greens

• 100 g of protein + 25 g of healthy carbohydrates (optional +1 glass of vegetables)
• Option 1: 1 canned tuna (in water) with 1/2 cup yams and 2 tbsp. Salsa
• Option 2: grilled tofu with 1/2 cup brown rice and 10-12 walnuts
• Option 3: beans with 1/2 cup quinoa and chopped ½ avocado

• Option 1: 1 scoop of protein powder + water or almond milk
• Option 2: 1 glass of carrots or celery + 2 tbsp. Hummus
• Option 3: 1 apple + 1 tablespoon. Natural nut oil

• 100 g of protein + 1-2 glasses of vegetables
• Option 1: 2 cups green herb + chicken or turkey cooked on a grill
• Option 2: lean beef + fried vegetables (carrots, onions, peppers)
• Option 3: salad with chickpeas (with pepper, mushrooms, parsley, lemon juice, etc.)

• Option 1: 1/2 cup of cottage cheese + cinnamon
• Option 2: 1/2 cup of plain natural yogurt + cinnamon (you can add stevia for sweets)
• Option 3: 1 scoop your favorite protein powder with water or almond milk

Important tips on nutrition for fat burning

• Caloric content of food . This diet contains approximately 1500-1600 calories. In order to adjust it to yourself, calculate your daily caloric needs with an online calculator and make the necessary adjustments (if you need more calories, increase the portion size, and if you need less calories, you can eat only 4-5 times A day instead of 6). Make sure you eat at least 1200 calories per day for optimal results!diet for fat loss program
• Sources of protein : chicken, turkey, lean beef, white or fatty fish, eggs and egg whites, tofu, beans and lentils.diet for fat loss program
• Healthy fats : olive oil, nuts and seeds (hazelnuts, almonds, cashews, walnuts, natural nut oil, chia, sunflower seeds and flax, etc.), avocado, salmon and other wild fat fish (tuna, mackerel, herring , Trout of sardines).diet for fat loss program
• Healthy carbohydrates : plant foods, fruits, beans, lentils and whole grains that are a source of healthy carbohydrates. These are brown rice, yam, quinoa, oats, whole wheat pasta, barley, bulgur, etc.diet for fat loss program
• What to drink : water and tea. If you can not do without coffee, limit it to one cup a day, use stevia and some low-fat milk or almond milk. Drink a glass of water in the morning on an empty stomach and before each meal, to keep the water balance and prevent overeating.diet for fat loss program
• Intervals between meals . Since the diet is designed for 5-6 meals, between them should be an interval of 2-3 hours. It will reload your metabolism and ensure your body receives constant energy during the day.diet for fat loss program
• How to cook lean meat : the protein must be boiled, cooked on a grill, baked or steamed.
• Sixth meal : not required (if you are not hungry, you can skip it). It is always good to have a supply of nutrients.diet for fat loss program
• Encourage yourself at the end of this 7-day diet . As an option, new clothes or a day of relaxation in the spa.diet for fat loss program
• What to expect . Most likely, you will lose 1-2 kg of pure fat - much more than if you were losing only water.diet for fat loss program
• Seasonings : lemon juice, garlic, hot sauce, olive oil, balsamic vinegar, low-salt soy sauce and spices (limit salt intake).diet for fat loss program
• Cooking . It's practical to have something ready in the fridge, especially if you're on a strict diet. Go to the store only for the products that you need. To do this, plan the menu for a week ahead. We advise you to put the finished food in plastic containers (sliced ​​fruit, boiled rice, grilled chicken, turkey cutlets, fried vegetables, sliced ​​vegetables and a mixture of greens, ready for salad, etc.). It is advisable to divide dishes into portions so that you do not have to worry about overeating when you return home after a hard day.diet for fat loss program
• Physical activity . To achieve optimal results, combine the diet with a rigid training program; Do sports 4-6 times a week (cardio and strength training).diet for fat loss program
• The bottom line : a diet is not a starvation. You must eat always when you feel hungry. It may take a day or two to get used to this diet, but you will definitely feel less tense and easier than usual!