Diet for legs
Diet for slimming legs - a complex that combines a balanced diet with exercise and various procedures.
If you do not know how to lose weight in the legs, diet and different exercise complexes can quickly help you solve this problem.
Diet for slimming legs
Prohibited foods on a leg slimming diet are all kinds of sweets, sodas and energy drinks, canned juices and sugar, as these foods are high in calories that can wipe out an entire workout and day of dieting.
Instead of the above drinks, you must drink plain water, as it flushes out toxins, carries nutrients to the cells and provides a moist environment for those body tissues that need it. Doctors recommend drinking 64 fluid ounces a day, which equates to 1.9 liters.
It is also good to drink green tea as it is a source of antioxidants and is low in calories. Green tea contains ten times more polyphenols than most vegetables and also helps the body protect its cells from free radicals.
A cup of tea or a glass of water drunk right before eating will serve as a deceptive maneuver for the stomach, since it will be fuller than it actually is due to the water, due to which the amount of food consumed will be less than usual.
Diet menu for legs and hips
It is widely known that overweight people eat foods that are high in carbohydrates. A diet high in carbohydrates causes the body to produce a lot of insulin. The body, when processing insulin, produces glucose (sugars), which is eventually converted into fat. A low-carb diet is based on protein, soy, vegetables, fruits, and nuts to help avoid fat build-up. This diet for legs in a week will help get rid of extra centimeters in the thighs, buttocks and legs, as well as a few extra pounds.
Thus, an important point is to reduce the amount of carbohydrate intake, however, they cannot be completely excluded from the diet, since the glucose produced with their help is needed for the normal functioning of the body. Their intake should be reduced by 80% of the usual intake.
Foods allowed as part of the leg and thigh diet:
- Unprocessed, high protein meats such as beef, lamb, pork, chicken and turkey, steamed, boiled, or baked;
- Raw, high-protein fish such as salmon, tuna, mackerel, and trout, steamed, boiled, or baked;
- Low-carb vegetables and greens
- Semi-fat unprocessed cheese and milk of cows, goats and sheep;
- Sweetener (stevia).
Foods prohibited in the leg and thigh diet:
- Cereals, pasta, bread, pies and pastries;
- Fruit juices;
- Processed foods (usually with added sugar)
- Starchy vegetables (potatoes, beets, and corn)
- Sugar, margarine and mayonnaise.
A low-calorie diet for the legs per week, which allows you to lose extra centimeters, means that the reduction in daily calorie intake should be in the range of 1200 to 1500 kcal per day, which will help you lose 1.5-2 kg per week and gradually reduce the volume of the hips, buttocks and legs.
It is also necessary to limit the amount of fat consumed from 35 to 60 grams per day. This means that fat should make up between 20% and 35% of your daily calories.
The required carbohydrate intake is 170 to 240 grams of complex carbohydrates such as whole grains, vegetables and fruits, which accounts for 45% to 65% of your daily calories.
The amount of lean protein consumed in meat, poultry, eggs (proteins) and fish should be in the range of 55-95 grams, which is 15% to 25% of the calories consumed per day. If you follow this diet, your legs, hips and buttocks lose weight.
Exercise for slimming legs
Loss of thigh fat can only be achieved by successfully combining diet with exercise and massage. Keeping fit and eating well also means that fat loss will occur in other parts of the body as well.
It is advisable to choose workouts from which, when combined with a diet, the legs, buttocks and hips lose weight, namely:
- For starters, cycling or swimming is recommended, especially for people with arthritis and injuries;
- Sports team games in combination with a diet for the legs will help burn excess calories quickly. The motivation and competition present in team games are more likely to burn more calories than hard training;
- Yoga and Pilates in combination with a diet for the legs will not help you burn a lot of calories, but they will help you psychologically tune in to weight loss;
- If you do not want to engage in any kind of sport, even walking at a fast pace is suitable.
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