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Continuous weight loss without hunger: We offer a weekly menu of 1,300 calories – Dieting

Calorie counting is still one of the most popular ways to lose excess weight, this way, a dieter can see how much energy they really need during the day and how much they need to reduce that amount to achieve weight loss.

The average, active, and normal-sized woman needs 2,000 calories a day to maintain her weight. The Weekly party for professionals, pounds Weight loss is considered the healthiest, in which case you should consume 500-700 calories less than your body uses during the day, which means 1300-1500 calories per day.

How do I know how much I can eat?

Exactly how much your daily caloric requirement is affected is influenced by a number of factors: age, initial weight, physical activity, health status, and metabolic speed, so the amount of caloric reduction results also varies from person to person. To calculate this Our previous article will help. At the same time, there is no need to exaggerate, as insufficient food in sufficient quantities and quality leads to slowing and deficiency of metabolism, so even if you eat a little food, the tongue of the scales will not move. Therefore, it is not recommended to consume less than 1,200 calories per day, while the minimum is 1,600 calories for men.

Diet contains 1,300 calories per week

Your menu should include nutrient-dense foods, whole grains, lean meats, fruits and vegetables, and healthy fats that ensure a feeling of fullness even with low calories. Eat 1 g / kg of protein per day from your body weight. It is important to drink fluids correctly and drink them five times per day. Don’t forget to include exercise, as this can amplify your weight loss.

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The article continues after the recommendation

Monday

breakfast: A cup of oatmeal cooked in water or almond milk with half a banana.

Tenth exactly: Natural blueberry yogurt.

lunch: Spinach salad made with fresh spinach leaves, boiled eggs, five pieces of steamed mushrooms, two slices of bacon, a quarter cup of feta cheese and purple onions, balsamic vinegar or rice.

Snack: Chickpea répacsíkokkal.

dinner: Salmon With Lettuce, Brown Rice And Asparagus.

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Tuesday

breakfast: Baked in a muffin oven Scrambled eggs with bacon.

Tenth exactly: Whole bread with peanut butter and a few slices of banana rings.

lunch: the Paradise Chicken wrap With vegetables.

Snack: Protein drink.

dinner: Grilled shrimp salad With avocado.

Wednesday:

breakfast: Two boiled eggs, sliced ​​avocado.

Tenth exactly: an Apple.

lunch: Zucchini pasta with basil and parmesan cheese.

Snack: Natural Greek yogurt with two tablespoons of chopped walnuts.

dinner: Rich vegetable soup.

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Thursday:

breakfast: Whole-fat bread or bagel, low-fat cream cheese, or black or green tea.

Tenth exactly: 5 pieces of tortilla chips With homemade salsa sauce.

lunch: Tortilla with grilled chicken.

Snack: Natural yogurt with a pair of eye fruit.

dinner: 100 grams of salmon With homemade tzatziki.

Friday:

breakfast: 2 pieces of puffed rice with low fat milk.

Tenth exactly: Granola with a pair of eye berries.

lunch: 100 Grams Of Grilled Chicken Breast With Bulgur And Green Salad.

Snack: an Apple.

dinner: A serving of vegetable soup.

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Saturday:

breakfast: Sliced ​​muesli.

Tenth exactly: an Apple.

lunch: Caesar salad with grilled chicken breast slices and 2 tablespoons of balsamic vinegar.

Snack: Proteins.

dinner: Skinless chicken breast with a cup of garlic spinach and half a cup of boiled sweet potatoes.

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Sunday:

breakfast: Scrambled eggs with 2 eggs and tomatoes.

Tenth exactly: a banana.

lunch: Green bean stew.

Snack: Natural yogurt with a pair of eye nuts.

dinner: Grilled chicken breast with couscous.

4 week workout plan focusing on burning fat

Below we’ve put together a four-week training plan, some of which you can find under the links in bold. With these, you can start moving around without any tools, even at home.

Cover photos and recommendation: Getty Images Hungary