The menu eat clean weight loss for women light skin, beautiful shape

The menu eat clean weight loss for women light skin, beautiful shape

In many current diets, the eat clean menu is attracting a lot of attention from the enthusiastic sister group. The Eat clean diet will help women have a good shape and maintain better health. In addition to losing weight, the Eat clean mode also helps you maintain a stable body shape.

What is Eat clean

Eat clean is a diet that prioritizes fresh, healthy, and clean foods, and limits processed foods. Eat clean are dietary formulas that focus primarily on whole grains, fruits, vegetables, fats and proteins in the right portions. The eat clean diet always encourages people to use unprocessed foods to get the highest nutritional value. If you combine the eat clean diet with regular exercise and drink lots of water you can get 3 kg per week.

In addition to being able to lose weight, you also get a lot of health benefits from eating clean eating regularly. Your body is more energetic, your eyes are clear and alert, teeth and gums are also healthier, the skin will light up.

What is Eat clean

Principles to remember when applying the weight loss diet eat clean

Any diet has its own characteristics, so does the eat clean diet! Here are some guidelines of the eat clean diet:

You can break up a meal into several small meals. Eat 5 - 6 small meals a day

Eat natural and fresh foods, prefer to eat raw or cooked to medium, limit or not use processed foods.

Regularly use whole grains with each meal because they digest slowly, keeping you full for longer.

Choose lean protein - this is a great source of muscle growth, so you need to supplement every day.

Be aware of healthy fats every day.

Drink 2 to 3 liters of water per day

Avoid skipping meals, skipping meals or breakfast within an hour of waking up.

Stay away from processed foods with added sugar such as cakes, canned foods...

Abandon bad habits like overuse of stimulants like caffeine and alcohol, limit the use of unhealthy fats, sugary foods, and monosodium glutamate.

Regular exercise and sports. Resistance and cardiovascular exercise are a priority. To achieve your weight loss goal, stick to five or six high intensity training sessions every week for 30 to 45 minutes each.

Principles to remember when applying the weight loss diet eat clean

Suggest a simple eat clean diet in 7 days

In order to feel the changes in weight and health, you need to develop a roadmap to apply the Eat Clean menu. Here are invited you to refer to the Eat Clean 7-day weight loss menu:

Simple eat clean menu on day 1

Total calories: 1,225 calories

Eat clean breakfast: 2 pieces of black bread and ¼ cup of blueberries (or you can replace it with any less sweet fruit you like) - about 295 calories.
Snack: 1/3 cup boiled soybeans - 96 calories
Lunch: Toast with mashed chrysanthemum beans - 303 calories.
Snack: 1 small plum - 30 calories.
Dinner: Vegetable salad with sesame sauce - 499 calories.

Simple eat clean menu on day 2

Total calories: 1,208 calories

Breakfast: 1 loaf of whole grain bread, ½ cup of fruit like cherries, strawberries, 2 teaspoons of chia seeds, 2 teaspoons of peanut butter - 262 calories.
Snack: 2 boiled celery stalks - 70 calories
Lunch: Soy salad - 333 calories
Snack: Dried apricots 6 - 51 calories
Dinner: 1 cup of tangerine and beetroot salad, 110 grams of chicken breast, 1 slice of bread, cereal - 492 calories.

Simple eat clean menu on day 3

Total calories: 1,205 calories

Breakfast: Toast with avocado and eggs - 250 calories.
Snack: ½ cup pistachios - 161 calories
Lunch: Chicken salad - 338 calories.
Snack: 1 plum - 30 calories
Dinner: 1 serving of lean fish and beans, ¾ cup of brown rice - 426 calories.

Simple eat clean menu on day 4

Total calories: 1,247 calories

Breakfast: ½ cup oatmeal quinoa, ¼ cup soy milk - 296 calories.
Snack: 1 plum - 30 calories
Lunch: sandwiches, 1 tangerine - 323 calories
Snack: 5 - 10 almonds - 103 calories.
Dinner: 300-350 grams of grilled chicken, ½ cup of brown rice - 495 calories

Simple eat clean menu on day 5

Total calories: 1,205 calories

Breakfast: 1 slice of peanut butter bread, 1 banana - 290 calories.
Snack: ½ cup sliced ​​cucumber and 2 tablespoons sauce - 60 calories
Lunch: 1 salmon salad - 325 calories.
Snack: ½ cup of boiled soybeans - 130 calories
Dinner: 100 grams of grilled pork, celery salad and cherry tomatoes - 400 calories.

Simple eat clean menu on day 6

Total calories: 1,224 calories

Breakfast: 1 cup fruit smoothie, 1 handful of almonds - 265 high.
Snack: 1 cup of perfume - 67 calories.
Lunch: Salad with boiled eggs - 338 calories.
Snack: 1 plum, 5 walnuts - 96 calories.
Dinner: 140 grams of boiled chicken breast, 10 steamed asparagus sticks - 458 calories.

Simple eat clean menu on day 7

Total calories: 1,210 calories

Breakfast: 2 boiled eggs with raw vegetables, 30 grams of cheese - 254 calories.
Snack: 2 tangerines - 70 calories.
Lunch: 1 serving of minced spaghetti - 408 calories.
Snack: 3 medium carrots - 75 calories.
Dinner: 140 grams of shrimp, 1 cup of optional vegetables, ½ cup of black beans served with shrimp and vegetables - 403 calories.

Tips to prepare breakfast quickly eat clean

A busy working day will make it impossible to prepare a complete breakfast and it is not easy to prepare a delicious and nutritious breakfast. However, you can also add preferred foods to eat raw, limit cooking, you can prepare a nutritious breakfast according to the eat clean menu with some tips as follows:

You can add yogurt to your eat clean menu for breakfast

Yogurt is very healthy and rich in protein and probiotics that are good for the gut. You can add fresh fruit for added nutrition and natural taste. In addition, use additional nuts to supplement nutrition, especially almonds, walnuts ... rich in healthy fats.

You can add yogurt to your eat clean menu for breakfast

Breakfast with oatmeal overnight

Overnight oats are one of the most versatile, fast-processed foods you can make. You can prepare the oats from the evening including: rolled oats, yogurt, fruit, dried coconut, nut milk... Keep the whole serving in the refrigerator and you can use it the next morning.

Replace white flour / rice closely with whole wheat or brown rice

Wheat and whole wheat flour increase fiber and provide more nutrients than traditional white flour. Using whole wheat flour for baking is the best option compared to white flour. Similarly, using whole wheat or brown rice to make breakfast foods fill you up for a long time and get more nutrition more maintenance.

It can be said that the Eat Clean Weight Loss menu is not difficult to apply and can be adjusted to suit many different ages. If applied correctly, the Eat Clean menu can help you successfully lose weight while also providing abundant energy for a healthier body.

Weight loss for someone with stomach pain will take more effort and effort than usual. Hope the recent information has supported you to plan your meals to conquer the desired shape while still ensuring the safety of your stomach.

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Hope through the article above you have a better understanding of The menu eat clean weight loss for women light skin, beautiful shape as how to lose weight quickly and good nutritional menus for the body. Follow the new articles on Health Life For You to stay up to date with useful information about Diet And Weight Loss !

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