How to eat to lose weight

The eternal problem of women and men is weight loss. Most people think that it is very simple, but they themselves do not know the principle of delicious and healthy food at the same time. How to eat to lose weight is something that requires a serious and comprehensive approach. Do you already know the right diet? The instructions below will help you create an effective weight loss program at home.

The basic principles of healthy eating for weight loss

How to eat properly to lose weight? Make food your ally, unite with him against a common enemy - overweight. Here are the basics of proper nutrition for weight loss:

1. Don't skip breakfast.
2. Make meals five times a day according to a schedule.
3. Eat most of your meal during the day.
4. Don't be in a rush to eat it all at once.
5. Don't fill your stomach with food before bed.
6. Say no to fast food and sweets.
7. Limit alcoholic products.
8. Drink lots of clean water.
9. Eliminate semi-finished products.
10. Keep a food diary.

Nutrition before and after training

Proper nutrition is essential if you combine diet with exercise, and the diet for weight loss before and after exercise is different. 2 hours before physical activity, a person should receive carbohydrate and protein products - this combination will provide the body with energy and raw materials for muscle work. Here are some healthy diets for weight loss workouts:

• a side dish of rice or pasta with turkey or chicken;
• potatoes with fish or lean meat;
• porridge and eggs;
• low-fat cottage cheese with coarse bread.

Nutrition after training for weight loss should not include carbohydrates, because they return the released fat to the tissues and use food energy instead of free fat molecules. The nutrition tactic here is this: more protein. It is found in the following products:

• poultry;
• lean meat and fish;
• hard-boiled or scrambled eggs;
• curd product.

This approach should be chosen by those whose goal is solely to lose fat. If you don't mind getting muscle benefits from exercise, then you should close the so-called carb window - it lasts up to 30 minutes. after the lesson ends. So you can easily get a beautiful embossed body. For this reason, include about 40% of carbohydrates in the diet in the form of:

• buckwheat;
• barley or millet porridge;
• oatmeal;
• White rice;
• Some kind of spaghetti;
• bananas or fresh juice.

Sample menu for this week

How to lose weight at home? Create a complete diet plan to lose your own weight in 7 days. Below is a fitness diet with frequent meals on a schedule. Great for strength training and jogging.

First day

1. Breakfast: a serving of oatmeal porridge, 1 egg yolk and 2 protein, fresh orange juice.
2. Second breakfast: juice from vegetables, 100 g of rice side dish.
3. Lunch: chicken salad, 50 g of potatoes, 1 apple.
4. Snack: low-fat yogurt and fruit mix.
5. Dinner: a portion of shrimp, vegetable salad.

The second day

1. Breakfast: muesli with milk, 2 eggs, 1 peach.
2. Second breakfast: 1 orange, 100 g of cottage cheese, preferably fat-free.
3. Lunch: a portion of fresh fish, 100 g of rice and vegetables for garnish.
4. Snack: 50 g baked potato, low-fat yogurt.
5. Dinner: green salad, 100 g of chicken fillet.

The third day

1. Breakfast: some strawberries, scrambled eggs, some oatmeal.
2. Second breakfast: carrot juice, low-fat yogurt.
3. Lunch: 150 g of boiled chicken with rice for garnish.
4. Snack: vegetable juice, 100 g of cottage cheese.
5. Dinner: 1 apple, vegetable salad, 150 g of steamed fish.

The fourth day

1. Breakfast: a serving of oatmeal porridge, 1 grapefruit, low-fat milk.
2. Second breakfast: 1 banana, low-fat cottage cheese.
3. Lunch: 100 g of buckwheat, 100 g of chicken fillet, greens in the form of a salad.
4. Snack: fruit salad, low-fat yogurt.
5. Dinner: 100 g of chicken, boiled beans, salad with dressing.

Fifth day

1. Breakfast: scrambled eggs, portion of buckwheat, 1 peach, orange juice.
2. Second breakfast: mixed fruits, 100 g fat-free cottage cheese.
3. Lunch: 100 g of poultry meat, 150 g of buckwheat, 1 apple.
4. Snack: baked potatoes, kefir.
5. Dinner: 100 g corn, 100 g beef, salad.

Sixth day

1. Breakfast: oatmeal, a glass of milk with the lowest fat percentage.
2. Second breakfast: low-fat cottage cheese, 1 banana.
3. Lunch: 150 g of beef, mixed carrots, peas and corn.
4. Snack: vegetable juice, curd mass.
5. Dinner: 200 g of poultry, green salad.

Seventh day

1. Breakfast: 150 g of buckwheat, 1 egg, 1 green apple.
2. Second breakfast: 1% cottage cheese, 2 bananas.
3. Lunch: salad, 150 g of boiled fish, 100 g of rice, orange juice.
4. Snack: 1 peach, yogurt.
5. Dinner: 200 g fish, mixed vegetable garnish.

What to drink to lose weight fast?

Without fluids, weight loss will not be effective. In addition to water, there are other drinks that speed up the fat removal process:

1. Green tea with lemon wedges. Tea enzymes stop carbohydrates from being digested, while lemon makes the body use fat.
2. Black tea with ginger. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
3. Fresh squeezed juice. Apples, grapefruit, carrots, pumpkin and tomatoes have proven themselves to be the best in weight loss.
4. Dairy products. Milk reduces the desire to eat sweets, and kefir helps to normalize digestion.

Proper nutrition for weight loss

An effective method is a healthy and proper diet for weight loss with the principle of separation. It is based on the inclusion in the diet of the combined product system. This method is easiest to implement by using special tables that are easily found on the internet. In them, conventional signs indicate correct, limited and unacceptable combinations of various products, which will make it easier to form recipes for delicious and healthy balanced meals from them.