How to eat to lose weight

The eternal problem of women and men is weight loss. Most people think that it is so simple, but they themselves do not know the principles of tasty and healthy food at the same time. How to eat to lose weight is a matter that requires a serious and comprehensive approach. Are you familiar with the correct diet? The instructions below will help you create your own effective weight loss program at home.

Basic principles of healthy eating for weight loss

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

1. Don't skip breakfast.
2. Make meals five times a day on a schedule.
3. Eat most of your food during the daytime.
4. Do not rush to eat everything at once.
5. Don't stuff your stomach with food before bed.
6. Say no to fast food and sweets.
7. Limit alcohol products.
8. Drink plenty of clean water.
9. Eliminate semi-finished products.
10. Keep a food diary.

Nutrition before and after training

Proper nutrition is especially necessary if you combine diet with sports, and food for weight loss before and after exercise is different. 2 hours before physical exertion, 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 meat;
• potatoes with lean fish or 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 the energy of food instead of free fat molecules. The nutritional tactic here is this: more protein. It is found in the following products:

• poultry meat;
• lean meats and fish;
• boiled eggs or scrambled eggs;
• curd products.

This approach should be chosen by those whose goal is solely to get rid of fat. If you don’t mind getting muscle benefits from training, then you should close the so-called carbohydrate window - it lasts up to 30 minutes. after the end of the lesson. 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;
• pasta;
• bananas or freshly squeezed juice.

Sample menu for the week

How to lose weight at home? Make a whole diet plan for weight loss for yourself in 7 days. Below is a fitness diet with frequent meals on a schedule. It is suitable for strength training and jogging.

First day

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

Second day

1. Breakfast: muesli with milk, 2 eggs, 1 peach.
2. Second breakfast: 1 orange, 100 g 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 potatoes, low-fat yogurt.
5. Dinner: green salad, 100 g chicken fillet.

Third day

1. Breakfast: some strawberries, scrambled eggs, a portion of oatmeal.
2. Second breakfast: carrot juice, low-fat yogurt.
3. Lunch: 150 g 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.

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 chicken, boiled beans, salad with dressing.

Fifth day

1. Breakfast: scrambled eggs, a portion of buckwheat, 1 peach, orange juice.
2. Second breakfast: a mixture of 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 percentage of fat.
2. Second breakfast: low-fat cottage cheese, 1 banana.
3. Lunch: 150 g of beef, a mixture of carrots, peas and corn.
4. Snack: vegetable juice, curd mass.
5. Dinner: 200 g of poultry meat, 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 stewed fish, 100 g rice, orange juice.
4. Snack: 1 peach, yogurt.
5. Dinner: 200 g of fish, garnish of a mixture of vegetables.

What to drink to lose weight fast

Without fluid, weight loss will not be as effective. In addition to water, there are other drinks that speed up the process of getting rid of fat:

1. Green tea with lemon slice. The tea enzyme stops the carbohydrates from being digested, while the lemon makes the body use fat.
2. Black tea with ginger. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
3. Juice freshly squeezed. Apple, grapefruit, carrot, pumpkin and tomato have proven themselves best in losing weight.
4. Dairy products. Milk reduces cravings for sweets, and kefir helps 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 a system of combined products. This method is easiest to apply using a special table that is easy to find on the net. In it, conventional signs indicate the correct, limited and unacceptable combination of different products, which will make it easier to form delicious and healthy balanced food recipes from them.