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 don’t even know the principles of tasty and healthy food at the same time. How to eat to lose weight is a thing that requires a serious and comprehensive approach. Are you familiar with proper nutrition? The following instructions will help you create your own effective weight loss program at home.

Basic principles of a healthy diet for weight loss

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

1. Don't skip breakfast.
2. Make meals five times a day on a schedule.
3. Eat most foods during the day.
4. Don’t rush to eat everything at once.
5. Do not fill 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 diet diary.

Diet before and after training

Proper nutrition is especially necessary if you combine diet with sports, and weight loss foods before and after exercise are different. 2 hours before physical exertion, a person should get products of carbohydrates and proteins - this combination will provide the body with energy and raw materials for muscle work. Here are some healthy diets for weight loss training:

• 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.

The diet after weight loss training 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 dietary tactics are as follows: more protein. It is found in the following products:

• poultry meat;
• lean meat and fish;
• boiled egg or scrambled eggs;
• cottage cheese products.

This approach should be chosen by those whose goal is exclusively to get rid of fat. If you don't mind gaining muscle from training, then you should close the so-called carbohydrate window - it lasts up to 30 minutes. after the lesson is over. So you can easily get a beautiful embossed body. For this reason, include about 40% of 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 yourself a complete diet plan for weight loss in 7 days. Below is a fitness diet with frequent meals on a schedule. It is suitable for strength training and running.

The first day

1. Breakfast: portion of oatmeal, 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 potatoes, 1 apple.
4. Snack: low-fat yogurt and fruit mixture.
5. Dinner: portion of shrimp, vegetable salad.

Other day

1. Breakfast: muesli with milk, 2 eggs, 1 peach.
2. Second breakfast: 1 orange, 100 g of fresh cheese, preferably low-fat.
3. Lunch: a portion of fresh fish, 100 g of rice and vegetables for decoration.
4. Snack: 50 g of baked potatoes, low-fat yogurt.
5. Dinner: lettuce, 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 of cooked chicken with rice for decoration.
4. Snack: vegetable juice, 100 g of cottage cheese.
5. Dinner: 1 apple, vegetable salad, 150 g of steamed fish.

Fourth day

1. Breakfast: portion of oatmeal, 1 grapefruit, skim milk.
2. Second breakfast: 1 banana, low-fat cottage cheese.
3. Lunch: 100 g of buckwheat, 100 g of chicken fillet, cabbage 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: fruit mixture, 100 g of low-fat cottage cheese.
3. Lunch: 100 g poultry, 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 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, cottage cheese.
5. Dinner: 200 g poultry meat, lettuce.

Seventh day

1. Breakfast: 150 g buckwheat, 1 egg, 1 green apple.
2. Second breakfast: 1% cottage cheese, 2 bananas.
3. Lunch: salad, 150 g of braised 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 will not be as effective. In addition to water, there are other drinks that speed up the process of removing fat:

1. Green tea with a slice of lemon. The enzyme tea prevents the digestion of carbohydrates, while lemon forces the body to use fats.
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 showed the best weight loss.
4. Milk products. Milk reduces the desire for sweets, and kefir helps to normalize digestion.

Proper nutrition for weight loss

An effective method is a healthy and proper diet for weight loss on the principle of separation. It is based on the inclusion of a system of combined products in the diet. This method is easiest to apply using a special table that is easy to find online. In it, conventional signs indicate the correct, limited and unacceptable combination of different products, which will facilitate the formation of tasty and healthy balanced food recipes.