By a miracle, you can not do a miracle. But to lose weight for a couple of weeks before the wedding, you can still. To do this, you should assign yourself a strict diet, exercise and find time for several SPA-procedures. Smachno. Ua asked a dietitian how to eat.

The food should be tough, but at the same time balanced, says dietician Nadezhda Melnichuk. Restrictions should only be in calories and it should contain all groups of products and nutrients that will provide the body with the necessary vitamins and minerals.

Caloric content of the diet should be 1100-1200 calories per day. Do not cut the ration in calories anymore, otherwise after these 2 weeks, after returning to your regular diet, you will begin to recover.

There are 5 times a day: 3 meals - basic, 2 - snacks.

Such a split meal will tame the feeling of hunger during the day.

Portions - small.

Thoroughly chewing food, you help not only the community, but yourself. Eat slowly, in a relaxed environment. For food intake, give at least 10-15 minutes.

Breaks between meals are about 3 hours, but not less than.

Foods that should be in your diet every day:.

600-800 g of vegetables;.

70-100 g of fish. 2-3 times a week - fatty fish.

Oily fish contains omega-3 fatty acids necessary for beautiful skin, hair;.

50-70 g of meat;.

1-2 st. Spoon of cottage cheese (30-60 g);.

1 st. A spoon of vegetable oil (but not more). It is better if it is olive oil of the first pressing or unrefined sunflower oil;.

Low-fat fermented milk product, for example kefir or drinking yogurt (1 time per day before bedtime). Sour-milk drinks should be with natural taste (without additives such as strawberries, raspberries, apricots and t. );.

Liquid per day is needed at the rate of 30 ml per 1 kg of weight (including all foods and meals).

In addition, you can also:.

10 g of butter;.

2-3 pieces of bread (from the calculation that 1 piece is a half slice of bread-a "brick"). Bread is better to take the type of arnoutki or hop (you can have other dietary grades, but necessarily traditional baking, without adding special tools).

How to cook food Meat, fish and poultry should be cooked, steamed or microwave (but not baked in foil). Combine meat with vegetables - they are better absorbed together.

Eat vegetables in raw form (for example, as salads dressed with vegetable oil) or boiled. It's good to cook them in a steamer with vegetable oil.

Curd - in kind.

Tea, coffee and other drinks - no sugar. Tea is better green, from rose hips, herbal or vitamin.

Coffee is better to drink in the morning.

Sweet soda - taboo.

Potatoes should be added only to soup (per day 50-70 grams gross).

Dishes of salt in moderation, but better nedosalivayte.

Menu option for 1 day (average 1200 calories) 7. 00 Fresh - 1 glass. For example, apple or carrot-apple, which should be alternated.

Fresh must be diluted with boiled water in a 1: 1 ratio.

00 - 9. 00. Breakfast (about 350 calories) Portion of fish or poultry fillets - 70-100 g;.

Salad from fresh vegetables with herbs vegetable oil (vegetables should be finely chopped) - 150-200 g; Refilling - 1 hour. Vegetable oil;.

Porridge (buckwheat, rice, oats) - 100 g;.

1 piece of bread;.

1 walnut.

eleven. 00. The first snack (about 200 calories) Snack is better to arrange a dairy or fruit.

You can have apples, berries, even sweet fruits - 150 g.

Kefir 1% - 150ml Unsweetened cottage cheese - 1 tbsp. Spoon, unsweetened tea.

In the morning, you can arrange fruit and sour-milk snacks, for example, cottage cheese with peach.

13. 00 - 14. 00 Lunch (about 400 calories) Vegetable soup, seasoned with butter (vegetable or creamy) - 250 ml;.

Boiled meat (beef, low-fat pork or poultry) - 50-70 g;.

Vegetable stew (carrots, cabbage, tomatoes, eggplants, cauliflower, broccoli, onions and other vegetables, except potatoes);.

1 piece of bread;.

Mineral water still - 1 glass.

16. 00 - 17. 00 Second snack (about 200 calories) Is mandatory if you work: cottage cheese, apple, tea, vegetables.

18. 00 - 18. thirty. Dinner (about 250 calories) Salad from seafood (crabs, shrimps, mussels) or cottage cheese, fish;.

Fresh or unsweetened fruit, unsweetened tea.

Supper should consist of easily digestible foods, better protein.

It will be good to have dinner for dinner, fish, poultry with vegetables, egg, cottage cheese. They give a feeling of saturation.

21. 00 - 22. 00 Sour milk drink Word to the expert Nadezhda Melnichuk, dietician:.

"This diet is actually built on the principles of separate food and contains elements of the Kremlin diet. It is not quite balanced - it contains few carbohydrates - but for a short time you can lose weight on it.

On the diet, calorie content of 1100-1200 kcal is quite realistic to lose in a week 3-5 kg. But it must be combined with physical activity. 2 hours a day you need to devote to physical exercise, and 2-3 times a week to go to the pool. And also, if health permits, visit the sauna and do massages.

Another important point is to get out of this diet correctly. In the future, their nutrition should be balanced by the composition of proteins, fats and carbohydrates as a percentage (14-15% of the total diet - proteins, 11-12% - fats, all the rest - carbohydrates).

When switching to a normal diet should not immediately saturate it with calories, otherwise you can gain weight again. It is better if the further diet will be within 2000-2200 calories health. Sumy. Ua.