How to eat to lose weight

The eternal problem of women and men is weight loss. Most people think it's so simple, but they themselves don't know the principles of tasty and healthy food at the same time. How to eat to lose weight is a question that requires a serious and comprehensive approach. Do you know the right diet? The instructions below will help you create your own effective weight loss program at home.

Basics of healthy eating for weight loss

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

1. Don't skip breakfast.
2. Eat meals five times a day on a schedule.
3. Eat most of your food during the day.
4. Don't rush to eat it all at once.
5. Do not stuff your stomach with food before bedtime.
6. Say no to fast food and sweets.
7. Limit alcoholic 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 are combining diet and exercise, and foods for weight loss before and after exercise are different. 2 hours before physical exertion, a person should be given 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.

Post-workout nutrition for weight loss should not include carbohydrates because they return released fat to the tissues and use food energy instead of free fat molecules. The nutritional tactic here is: 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 only to get rid of fat. If you don't mind getting muscle benefits from training, 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 relief body. For this reason, include approximately 40% carbohydrates in the diet in the form of:

• buckwheat;
• barley or millet porridge;
• groats;
• White rice;
• Pasta;
• bananas or freshly squeezed juice.

Sample menu for the week

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

First day

1. Breakfast: a portion of oatmeal porridge, 1 egg yolk and 2 protein, freshly squeezed orange juice.
2. Second breakfast: vegetable juice, 100 g of rice as an accompaniment.
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: milk muesli, 2 eggs, 1 peach.
2. Second breakfast: 1 orange, 100 g cottage cheese, preferably without fat.
3. Lunch: a portion of fresh fish, 100 g of rice and vegetables for garnish.
4. Snack: 50g baked potatoes, low fat yoghurt.
5. Dinner: green salad, 100 g of chicken fillet.

Third day

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

Fourth day

1. Breakfast: a portion of oatmeal porridge, 1 grapefruit, skimmed 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: 100g 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 fruit, 100 g of fat-free cottage cheese.
3. Lunch: 100 g of poultry meat, 150 g of buckwheat, 1 apple.
4. Snack: baked potatoes, kefir.
5. Dinner: 100g corn, 100g 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, 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 of stewed fish, 100 g of rice, orange juice.
4. Snack: 1 peach, yogurt.
5. Dinner: 200 g of fish, garnished with 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 fat burning process:

1. Green tea with slice of lemon. The enzyme in tea prevents carbohydrates from being digested, while lemon forces the body to use fat.
2. Ginger black tea. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
3. Freshly squeezed juice. Apple, grapefruit, carrot, pumpkin and tomato have been shown to be the best for weight loss.
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 to lose weight with the principle of separation. It is based on the inclusion in the diet of a system of combined products. This method is easier 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 facilitate the creation of delicious and healthy balanced food recipes.