how to eat to lose weight

The eternal problem of women and men is weight loss. Most people think that it is very simple, but at the same time they do not know the principles of tasty and healthy food. How to eat to lose weight is a topic that requires a serious and comprehensive approach. Are you familiar with the right diet? The following instructions will help you create your own effective weight loss program at home.

Basic principles of healthy eating for weight loss

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

1. Don't skip breakfast.
2. Cook five times a day on 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 going to bed.
6. Say no to fast food and desserts.
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 sports, and the food for weight loss before and after exercise is different. 2 hours before physical exertion, a person should take carbohydrate 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 exercises:

• turkey or chicken rice or pasta side dish;
• lean fish or potatoes with 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. Available in the following products:

• poultry meat;
• lean meat and fish;
• boiled or scrambled eggs;
• curd products.

People who only want to get rid of fat should choose this approach. If you don't mind reaping muscle benefits from training, you should close the carb window - it takes up to 30 minutes. after the end of the lesson. So you can easily get a beautiful embossed body. Therefore, include about 40% of carbohydrates in the diet in the following ways:

• buckwheat;
• barley or millet porridge;
• Rolled oats;
• white rice;
• pasta;
• banana or freshly squeezed juice.

Sample menu for the week

How to lose weight at home? Give yourself a complete diet plan to lose weight in 7 days. Below is a fitness diet with frequent meals on a schedule. Suitable for strength training and running.

First day

1. Breakfast: One serving of porridge, 1 egg yolk and 2 protein, freshly squeezed orange juice.
2. Second breakfast: vegetable broth, 100 g of rice garnish.
3. Lunch: chicken salad, 50 g of potatoes, 1 apple.
4. Snack: low-fat yogurt and fruit mix.
5. Dinner: a serving of shrimp, vegetable salad.

The second day

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

The 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 boiled chicken with rice for garnish.
4. Snack: vegetable broth, 100 g of cottage cheese.
5. Dinner: 1 apple, vegetable salad, 150 g of steamed fish.

Fourth day

1. Breakfast: a serving of 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, 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: fried egg, a serving of buckwheat, 1 peach, orange juice.
2. Second breakfast: fruit mix, 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 veal, salad.

sixth day

1. Breakfast: oatmeal, a glass of milk with the lowest fat content.
2. Second breakfast: low-fat cottage cheese, 1 banana.
3. Lunch: 150g mix of beef, carrots, peas and corn.
4. Snack: vegetable broth, curd 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 boiled fish, 100 g of rice, orange juice.
4. Snack: 1 peach, yogurt.
5. Dinner: 200 g fish, side dish vegetable mix.

What to drink to lose weight fast

Without fluid, weight loss won't be as effective. In addition to water, there are other drinks that accelerate the process of getting rid of fat:

1. Green tea with lemon slice. The enzyme in tea stops the digestion of carbohydrates, while lemon allows the body to use fat.
2. Black tea with ginger. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
3. The juice is freshly squeezed. Apples, grapefruit, carrots, pumpkin and tomatoes have proven to be the best for weight loss.
4. Dairy products. Milk reduces the desire to eat sweets, and kefir helps to normalize digestion.

Proper nutrition for weight loss

An effective method is a healthy and convenient diet for losing weight on the principle of separation. It is based on the inclusion in the diet of the combined products system. This method is easiest to implement using a special table that can be easily found on the Internet. In it, traditional signs indicate the correct, limited and unacceptable combination of different products, which will make it easy to create delicious and healthy balanced recipes from them.