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 basics of tasty and healthy food at the same time. How to eat to lose weight is a subject 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.

Basics of healthy eating for weight loss

How to eat right 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. Don't skip breakfast.
2. Eat meals five times a day at one time.
3. Eat most of your food 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 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 combine diet with sports, and weight loss foods 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 muscular work. Here are some healthy diets for weight loss exercises:

• an accompaniment of rice or pasta with turkey or chicken meat;
• potatoes with lean fish or meat;
• porridge and eggs;
• low-fat cottage cheese with crusty bread.

Post-workout nutrition for weight loss should not include carbohydrates, as they return released fat to the tissues and utilize food energy rather than free fat molecules. The nutritional tactic here is this: more protein. 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 just to get rid of fat. If you don't mind getting muscle benefits from training, you should close the so-called carb window - it lasts up to 30 minutes. after class ends. So, you can easily get a nice embossed body. For this reason, include about 40% of carbohydrates in your diet in the form of:

• buckwheat;
• barley or corn porridge;
• oat;
• White rice;
• pasta;
• bananas or freshly squeezed juice.

Sample menu of the week

How to lose weight at home? Make a complete 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 running.

First day

1. Breakfast: a serving 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: skimmed yogurt and fruit mix.
5. Dinner: a serving 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 without fat.
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 serving of oatmeal.
2. Second breakfast: carrot juice, low-fat yogurt.
3. Lunch: 150 g of cooked chicken with rice for garnish.
4. Snack: vegetable juice, 100 g of curd.
5. Dinner: 1 apple, vegetable salad, 150 g of steamed fish.

Fourth day

1. Breakfast: 1 serving of oatmeal, 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: 100 g of chicken, boiled beans, salad with dressing.

Fifth day

1. Breakfast: scrambled eggs, a serving of buckwheat, 1 peach, orange juice.
2. Second breakfast: a mixture of fruits, 100 g of fat-free cottage cheese.
3. Lunch: 100 g of poultry, 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: 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 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, 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 drinks that speed up the fat elimination process:

1. Green tea with lemon slice. The enzyme in the tea prevents carbohydrates from being digested, while the lemon makes the body use fat.
2. Black tea with ginger. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
3. Freshly squeezed juice. Apples, grapefruit, carrots, squash and tomatoes have proven to be the best for losing weight.
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 suitable diet for weight loss with the separation principle. 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 formation of delicious and healthy balanced food recipes.