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 do not even 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. Are you familiar with the right 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 properly to lose weight? Make food for your ally, unite with it against a common enemy - overweight. Here are the basics of proper nutrition for weight loss:

1. Do not skip breakfast.
2. Make meals five times a day according to a schedule.
3. Eat most of your food during the day.
4. Do not rush to eat everything at once.
5. Do not fill your stomach with food before bedtime.
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 exercise

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 must receive carbohydrate and protein products - this combination will give the body energy and raw materials for muscle work. Here are some healthy eating habits for weight loss:

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

Post-workout nutrition for weight loss should not contain carbohydrates because 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 available in the following products:

• poultry meat;
• lean meat 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 do not mind getting muscle gains from exercise, 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, you should include about 40% of the carbohydrates in your 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 complete 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: one serving of oatmeal, 1 egg yolk and 2 proteins, freshly squeezed orange juice.
2. Second breakfast: juice from vegetables, 100 g rice accessories.
3. Lunch: chicken salad, 50 g potatoes, 1 apple.
4. Snack: low-fat yogurt and fruit mix.
5. Dinner: one serving 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. Breakfast: 150 g boiled chicken with rice for garnish.
4. Snack: vegetable juice, 100 g cottage cheese.
5. Dinner: 1 apple, vegetable salad, 150 g steamed fish.

Fourth day

1. Breakfast: 1 serving of oatmeal, 1 grapefruit, skim milk.
2. Second breakfast: 1 banana, low-fat cottage cheese.
3. Lunch: 100 g buckwheat, 100 g 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 of fat-free cottage cheese.
3. Lunch: 100 g poultry meat, 150 g 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 beef, a mixture of carrots, peas and corn.
4. Snack: vegetable juice, curd.
5. Dinner: 200 g poultry meat, green salad.

Seventh day

1. Breakfast: 150 g buckwheat, 1 egg, 1 green apple.
2. Second breakfast: 1% cottage cheese, 2 bananas.
3. Breakfast: salad, 150 g stewed fish, 100 g 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 fluid, weight loss will not be as effective. In addition to water, there are other beverages 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 causes the body to 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 to be the best to lose weight.
4. Dairy products. Milk reduces the craving 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 use using a special table that is easy to find online. In it, conventional characters 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.