Fat Loss Diet Plan in Just 21 Days

Week 1

Prepare your body for hard work

The first step to fat loss is working on your metabolism, so your muscles need to move. When you exercise muscles, you burn calories, so the muscles you move use more calories and make it easier to lose weight. 

During the first week, you should focus on 4 days of weight training and 30 to 45 minutes of cardio on the second day. In this way, you will maximize your energy in a short amount of time, which will be important to achieve your goals.

Pump with power

According to experts, the best way to burn more calories during exercise is to increase weight and reduce the number of repetitions, so you build more strength. By overexerting the muscles, they will work better in the short term. Women generally have lower levels of testosterone (a sex hormone found in most men). These substances are responsible for swelling, and their low value can cause additional problems with weight gain. 

The advice I give to women is that you should use a normal weight to avoid foods. If you are a woman and have no muscle problems, you can try increasing the weight and decreasing the reps. For example, if you usually do 8 reps per exercise, try adding weight on each set and try 4 or 5 reps. So every workout will help you build strength.

Push your muscles to the limit

Your efforts should be organized in such a way that you work the muscles every 2 days. Daily work with the muscles will give them the desired shape. An excellent way to prepare yourself is to train with heavy weights on Monday, Tuesday, Thursday, and Saturday so that you can rest on Wednesday and Friday weekends and come back on Sunday. 

You can feel a lot of soreness after your first workout, so I recommend finding exercises that work your muscles from different angles so you can increase your workout efficiency and prevent more injury. In addition, your muscles will benefit from the adjustments you make to them, and as your muscles work harder, you will burn more calories.

Oil

Your insulin levels naturally drop during intense exercise, almost every time you work out at 75 percent of your maximum heart rate. When insulin levels drop to negative compared to normal, the body starts producing cortisol. Cortisol is a stress hormone that damages your muscles and inhibits the production of belly fat. This means you need to replenish your glycogen stores during your workouts so you can regulate your insulin levels. 

When you work hard, glycogen levels drop by about 40 percent, so you need something to drink while you work. Soft drinks like Gatorade are low in calories and provide the necessary energy to support muscle metabolism. Water is good for a little exercise, but it may not be enough for a serious run.

Make the most of your paper time

There is a 45-minute post-workout period that experts consider to be the best time to boost your nutrient levels. Your metabolism is higher than ever during exercise, and if you feed your body with the right nutrients, you will let it work longer. A good post-workout meal should include carbs (which replenish glycogen stores) and protein (which will help your body build more muscle). Good examples of healthy foods are fried chicken sandwiches or low-fat yogurt with almonds and fruit. 

Eat this meal within 20 minutes of completing your workout to quickly regulate your blood sugar levels. And since your body is in heat mode, you should take advantage of this and eat a third of your daily calorie intake within 3 hours of completing your workout. Since your body is in high-temperature mode, you will metabolize faster and this will help you lose weight.

Eat healthy, nutrient-dense foods

Always look for the balance of protein, carbohydrates, and fat while cooking. Your food is the fuel your body needs to move and feel full. If your diet includes only one of these groups, you will feel hungry quickly and need more food. 

Don't be afraid to eat healthy fats because they take longer to break down in your gut, so you'll feel fuller while eating fewer calories and less likely to need more food. Look for low-fat yogurt, toss vegetables with olive oil, and add peanut butter to the bagels.

During this week you should eat more meat (except fat), fish, eggs, vegetables, gelatin, and spices.

I give you a daily plan of what you should eat this week:

1 day

Breakfast: 1 small loaf, 2 slices of turkey ham, a glass of milk, and coffee.

Snack: 1 cup of fat-free yogurt.

Lunch: Turkey roll with ham and mozzarella with a green salad.

Snack: 1 gelato, 1 boiled egg.

Dinner: Prawns with ginger and mushrooms.

The day 2

Breakfast: 1 small bun with fresh cheese and a glass of milk and coffee.

Lunch: 2 turkey sausages.

Lunch: Rolls with beef and salad.

Snack: 1 fat-free yogurt, 1 carrot.

Dinner: Tuna with low-fat mayonnaise and cheese with broccoli.

Day 3

Breakfast: 1 small piece of bread with 1 scrambled egg, 1 low-fat yogurt, and 1 cup of coffee.

Afternoon snack: 1 slice of cheese, 1 slice of ham.

Lunch: Sausage stew with red cabbage.

Snack: 1 piece of fresh cheese and 2 pieces of cod carpaccio.

Dinner: Balsamic turkey breast with mushrooms.

4 days

Breakfast: 1 hot dog with whole grain bread and turkey sausage, plus a glass of milk and coffee.

Snack: 1 piece of fresh cheese and 2 pieces of cod carpaccio.

Lunch: Meat kebab in the oven with zucchini

Afternoon snack: 1 fat-free yogurt, 2 slices of ham.

Dinner: Puff pastry with tuna and salad.

Day 5

Breakfast: 1 bread with bird morcilla and 1 glass of milk with coffee.

Snack: 1 low-fat yogurt and 1 slice of low-fat cheese.

Lunch: Low-fat Mexican pie.

Snack: Cottage cheese with tomatoes and oregano.

Dinner: Fresh tuna with peppers.

Day 6

Breakfast: Omelet with cheese and ham

Afternoon snack: 1 carrot

Lunch: Cheese meatballs with spinach milk.

Afternoon snack: 1 fat-free yogurt, 2 slices of ham.

Dinner: Sashimi

7 days

Breakfast: 1 loaf of ham and cheese and 1 glass of milk.

Snack: 1 yogurt and 1 gelato.

Lunch: Zucchini stuffed with turkey sausage.

Afternoon snack: A cup of tea and beef carpaccio.

Dinner: Omelet with smoked salmon.

Week 2

Raise your metabolism to a higher level

Now that your body is starting to build muscle, you can increase the intensity and increase your metabolism. This week you should replace a strength workout with a cardio workout to burn calories at a higher level. You can also try making your cardio sessions more intense. I recommend switching Tuesdays for a cardio day so you can get in a balanced workout.

Keep yourself hydrated

Another way to increase your metabolism is to drink more water. Researchers have found that when you're dehydrated (due to sweating during exercise), your resting metabolism slows by up to 2 percent. If your resting metabolism is 1500 calories, imagine that the number of unburned calories is about 30 each day. 

Other studies show that consuming 12 8 oz (about 235 ml) increases your metabolism more than drinking 4-8 glasses. Also, drinking more water increases your energy and desire to exercise. I recommend drinking at least 2 bottles of water daily to boost your metabolism.

Set it up and go! Now leave it alone!

When doing cardio, you should always do intervals, not runs. Run one minute and rest the next, changing the intensity will boost your metabolism, allowing you to work harder and giving you time to recover and rest. With dice you can try to make the race more interesting, Do you know how? Multiply the number you receive when you roll the dice by 10. Roll that number for seconds, then take two deep breaths. 

You can use dice during your rests while doing weight exercises and crunching while rolling odd numbers. You can also use rolling numbers to find the number of times you speak. When you get a double count, you can do squats or pushups.

The dice allow you to vary your workouts and keep you moving. For best results, you can do three to five sets of 1-minute hard intervals with a 2-minute recovery period.

Rest in peace!

You need to keep your heart rate up for the rest of the set to keep your metabolism going. You can use this time to work for a different muscle group, for example, doing pushups between sets if you have lunch. You can do jumping jacks and jog in place while doing cardio. Meanwhile, you can burn an extra 85 calories by doing these little exercises.

Increase your protein intake

Protein can also improve your metabolism. Protein contains nitrogen, which is expensive to metabolize, meaning the body has to work harder to process it. But be careful, eating too much protein will make you feel tired and you’ll need more to digest it. Experts recommend 0.4 grams of protein per pound (or 1 gram per kilogram). 

You can temporarily add an extra 30 grams of protein to your diet to keep your body busy and burn more calories, but don’t do it for long enough to damage your kidneys. This additional 30 grams of protein can be mixed with half a cup of cottage cheese (15 grams of protein), 8 ounces (220 grams) of low-fat yogurt (11 grams of protein), 8 ounces of skim milk (8 grams of protein) Protein), and 3 ounces of tuna (22 grams of protein).

I give you a daily plan of what to eat this week:

The first day

Breakfast: 1 French toast and 1 glass of milk

Snack: 1 gelato, 1 slice of cheese, 1 slice of ham

Lunch: Salmon and vegetable quiche

Snack: 1 cup yogurt with red berries

Dinner: Vegetable soup

Day 2

Breakfast: 1 bread, 2 mortadellas, 1 yogurt

Snack: 1 apple

Lunch: Vegetable omelet

Snack: 1 gelato, 2 slices of cheese, 1 slice of ham

Dinner: Any fish in the oven with vegetables

3 days

Breakfast: 1 loaf of bread, 1 scrambled egg, 1 cup of tea

Snack: 1 cup of milk

Lunch: Healthy lasagna

Snack: Celery slices dipped in tuna paste |

Dinner: Soup of your choice

4 days

Breakfast: 1 bread, 1 smoked salmon, 1 glass of milk

Snack: 1 piece of cheese, 2 pieces of ham

Lunch: Steamed salmon with vegetables

Snack: 1 yogurt, 1 peach

Dinner: Roast beef with rosemary and roasted asparagus

5 days

Breakfast: 1 cup of oatmeal, 1 cup of coffee

Snack: 1 gelato, 1 pear

Lunch: Chicken with basil and vegetables

Snack: 1 yogurt, 1 apple

Dinner: Soup of your choice

6 days

Snack: 1 yogurt, 1 cheese

Lunch: Tuna salad

Snack: 1 gelato, 1 slice of mortadella

Dinner: Meat fondue

7 days

Breakfast: 1 cream cheese bread, 1 yogurt

Snack: 1 gelato, 2 pieces of ham

Lunch: 1 chicken breast with cauliflower

Snack: 1 yogurt, 2 slices of cheese

Dinner: Soup of your choice

Sleep well

Rest is very important for your body and only in this way can you maintain the energy required for all these activities Proper rest releases hormones that help your muscles grow. Also, add a day of light exercise to your weekly workout routine to allow your muscles to rest. You can go for a long walk or take an easy run on this day.

3 weeks

Raise your metabolism to the highest level

Now that your body has begun to build muscle mass, you can increase your strength, increase your metabolism, and burn as many calories as you can with every exercise! Instead of lifting weights, do heavy cardio.

Increase your intervals and control your appetite

At this stage, you can burn more calories at longer intervals because you have prepared your body for this. You can do 5 minutes of hard running and the same amount of time of easy running.

If you feel more hungry at this stage (which is normal), you can use protein and fruit shakes later. Freeze a few bananas and berries and blend them in a blender with a glass of skimmed milk. You will really like it.

I leave you with a daily plan of what to eat this week:

1 day

Breakfast: 2 toast with butter, 1 glass of milk.

Snack: 1 yogurt, 1 slice of ham.

Lunch: chicken salad with feta cheese.

Snack: 1 apple, 1 fresh cheese.

Dinner: grilled fish with tomato sauce.

2 days

Breakfast: 1 fried egg with 1 loaf of bread, and 1 cup of tea.

Snack: 1 cup yogurt, 1 cup red berries.

Lunch: smoked salmon rolls.

Afternoon snack: 1 cup of milk with coffee, 3 slices of mortadella.

Dinner: soup of your choice

3 days

Breakfast: 1 loaf of bread with cheese omelet, 1 cup of tea.

Snack: 1 yogurt, 2 slices of ham.

Lunch: healthy pizza

Afternoon snack: a cocktail of red berries.

Dinner: grilled chicken with vegetables.

4 days

Breakfast: 2 slices of turkey ham with 1 loaf of bread and 1 glass of milk.

Afternoon snack: 1 jelly, 2 slices of cheese.

Lunch: fried fish with vegetables.

Snack: 1 cup of tea, 1 hard-boiled egg.

Dinner: soup of your choice

5 days

Afternoon snack: 1 jelly, 2 turkey sausages.

Lunch: Parmesan chicken and potatoes.

Snack: 1 yogurt, 1 banana.

Dinner: grilled salmon with vegetables.

6 days

Afternoon snack: 1 cup of tea, carrots.

Lunch: stewed vegetables with tofu

Snack: 1 glass of red berry yogurt.

Dinner: soup of your choice

7 days

Breakfast: oatmeal

Snack: 1 yogurt, 2 slices of cheese.

Lunch: stuffed eggs.

Afternoon snack: 1 cup of tea, 1 pear.

Dinner: 1 boiled fish stick with a crispy zucchini bun.