How to eat to lose weight

The eternal problem of women and men is weight loss. Most people think that it's so simple, but they themselves do not know the principles of tasty and healthy eating at the same time. How to eat to lose weight is an issue 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.

Basic principles of healthy eating for weight loss

How to eat properly 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. Do not miss breakfast.
2. Make meals five times a day according to the schedule.
3. Eat most of your food throughout the day.
4. Do not rush to eat everything at once.
5. Do not fill the stomach with food before going to bed.
6. Say no to fast food and sweets.
7. Limit alcoholic products.
8. Drink plenty of clean water.
9. Exclude semi-finished products.
10. Keep a food diary.

Meals before and after exercise

Proper nutrition is especially important if you combine diet with exercise, and weight loss foods before and after exercise are different. 2 hours before exercise, a person should take 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:

• 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 meals for weight loss should not contain carbohydrates as they return the released fat to the tissues and use the energy of the food instead of fat free molecules. The nutrition tactics here are: More protein. It is found in the following products:

• Poultry meat;
• Lean meats and fish;
• Boiled or scrambled eggs;
• Cottage cheese products.

This approach should be chosen by those whose sole purpose is to get rid of fat. If you do not want to gain muscle as a result of exercise, then you need to close the so-called carbohydrate window - it lasts up to 30 minutes. After completing the lesson. So you can easily get a beautiful embossed body. For this reason, include about 40% of carbohydrates in your diet as follows:

• Buckwheat;
• Barley or millet porridge;
• Oatmeal;
• White rice;
• Macaroni;
• Banana or freshly squeezed juice.

Sample menu for the week

How to lose weight at home? Make up your entire weight loss diet in 7 days. Below is a fitness diet with a frequent meal schedule. Suitable for strength training and jogging.

First day

1. Breakfast: a portion of oatmeal, 1 egg yolk and 2 egg whites, 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. Breakfast: A mixture of low-fat yogurt and fruit.
5. Dinner: portion of shrimp, vegetable salad.

Second day

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

ᲛThird day

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

The fourth day

1. Breakfast: one serving of oatmeal, 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, herbs as a salad.
4. Breakfast: fruit salad, low-fat yogurt.
5. Dinner: 100 g chicken, boiled beans, salad with dressing.

Fifth day

1. Breakfast: scrambled eggs, a serving of buckwheat, 1 peach, orange juice.
2. Second breakfast: fruit mixture, 100 g of low-fat cottage cheese.
3. Lunch: 100 g of poultry, 150 g of buckwheat, 1 apple.
4. Breakfast: baked potatoes, kefir.
5. Dinner: 100 g of corn, 100 g of beef, salad.

Sixth day

1. Breakfast: oatmeal, one cup of milk with the lowest fat content.
2. Second breakfast: low-fat cottage cheese, 1 banana.
3. Lunch: 150 g mixture of beef, carrots, peas and corn.
4. Breakfast: vegetable juice, cottage cheese mass.
5. Dinner: 200 g of poultry, 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. Breakfast: 1 peach, yogurt.
5. Dinner: 200 g of fish, garnish with a mixture of vegetables.

What to drink to lose weight fast

Weight loss will be followed by fatigue and constant tiredness. In addition to water, there are other drinks that speed up the process of fat removal:

1. Green tea with a slice of lemon. The tea enzyme stops the digestion of carbohydrates, while the lemon forces the body to use fat.
2. Black tea with ginger. Rejuvenate and speed up metabolism - this is the effect of this drink.
3. The juice is freshly squeezed. Apples, grapefruit, carrots, pumpkin and tomatoes are best proven for weight loss.
4. Milk products. Milk reduces cravings for sweets, while kefir helps normalize digestion.

Proper nutrition for weight loss

An effective method is a healthy and correct 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 the easiest to use using a special table that can be easily found online. The usual signs in it 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.