How to eat to lose weight

The eternal problem of women and men is weight loss. Most people think it's that 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 correct diet? The instructions below will help you create your own effective weight loss program at home.

Basic principles of a healthy diet for weight loss

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

1. Don't skip breakfast.
2. Prepare meals five times a day on a schedule.
3. Eat most of your food throughout the day.
4. Don't rush to eat all at once.
5. Don't fill your stomach with food before bed.
6. Say no to fast food and sweets.
7. Limit alcohol 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 especially necessary if you combine diet with sport and food for weight loss before and after exercise is different. 2 hours before physical exertion, a person should be given carbohydrates 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 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 weight loss training should not include carbohydrates, as they return the released fat to the tissues and use food energy 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;
• hard-boiled or scrambled eggs;
• curd-based 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;
• freshly squeezed bananas or juice.

Sample menu for the week

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

The first day

1. Breakfast: one serving of oatmeal porridge, 1 egg yolk and 2 proteins, freshly squeezed orange juice.
2. Second breakfast: vegetable juice, 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.

Second day

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

Third day

1. Breakfast: some 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, 100 g of cottage cheese.
5. Dinner: 1 apple, vegetable salad, 150 g of steamed fish.

Fourth day

1. Breakfast: a portion of oat 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, salad-shaped vegetables.
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: 100 g of corn, 100 g of 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: 150g 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% ricotta, 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, garnish with a mixture of vegetables.

What to drink to lose weight fast

Without fluids, weight loss won't be as effective. In addition to water, there are other drinks that speed up the fat burning process:

1. Green tea with lemon slice. The enzyme in tea prevents the digestion of carbohydrates, while lemon causes the body to use fat.
2. Black tea with ginger. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
3. Freshly squeezed juice. Apple, grapefruit, carrot, pumpkin and tomato have proven 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 correct diet for weight loss with the principle of separation. It is based on the inclusion in the diet of a system of combination products. This method is simpler to apply using a special table easily found on the net. In it, the conventional signs indicate the correct, limited and unacceptable combination of different products, which will make it easier to form delicious and healthy food recipes from them.