How to eat to lose weight

The eternal problem of women and men is to lose weight. Most people think it's so simple, but they themselves do not know the principles of delicious and healthy eating. How to eat to lose weight is a matter that requires a serious and comprehensive approach. Are you familiar with the proper diet? The following guidelines will help you create your own effective weight loss program at home.

Basic principles of healthy eating to lose weight

How to eat properly to lose weight? Turn food into your ally, unite with it against a common enemy - overweight. The basics of proper nutrition to lose weight are:

1. Don't miss breakfast.
2. Prepare meals on a schedule five times a day.
3. Eat most of your meals 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 sweets.
7. Limit alcoholic products.
8. Drink plenty of clean water.
9. Remove semi-finished products.
10. Keep a food diary.

Nutrition before and after training

If you combine exercise with diet, proper nutrition is especially important, and eating before and after exercise is different to lose weight. A person should take carbohydrate and protein products 2 hours before physical activity - this combination will provide the body with energy and raw materials for muscle work. Here are some healthy diets to lose weight:

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

Nutrition after exercise to lose weight should not contain carbohydrates, because they return free fats to the tissues and use food energy instead of free fat molecules. Here's a nutrition tactic: more protein. Found in the following products:

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

This approach should be chosen only by those whose goal is to get rid of fat. If you are not against gaining muscle benefits from exercise, then you should close the so-called carbohydrate window - it lasts up to 30 minutes. after class. So you can easily get a beautifully patterned body. For this reason, include about 40% of carbohydrates in the diet in the following form:

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

Sample menu for the week

How to lose weight at home? Develop a complete diet plan to lose weight for yourself in 7 days. Below is a fitness diet that includes frequent meals on the table. Suitable for strength training and running.

The 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. Dinner: chicken salad, 50 g potatoes, 1 apple.
4. Snack: a mixture of low-fat yogurt and fruit.
5. Dinner: a piece of shrimp, vegetable salad.

The second day

1. Breakfast: milk muesli, 2 eggs, 1 peach.
2. Second breakfast: 1 orange, 100 g of cottage cheese, preferably fat-free.
3. Lunch: a piece 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.

Wednesday

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

Fourth day

1. Breakfast: a 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 fillets, salad greens.
4. Snack: fruit salad, low-fat yogurt.
5. Dinner: 100 g chicken, boiled beans, salad with dressing.

Friday

1. Breakfast: omelet, a piece 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. Snack: baked potatoes, kefir.
5. Dinner: 100 g of corn, 100 g of beef, salad.

Saturday

1. Breakfast: oatmeal, a glass of milk with the lowest percentage of fat.
2. Second breakfast: low-fat cottage cheese, 1 banana.
3. Dinner: 150 g of beef, a mixture of carrots, peas and corn.
4. Snack: 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 boiled 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 so effective. In addition to water, there are other drinks that accelerate the process of getting rid of fat:

1. Green tea with lemon slices. Tea enzymes stop the digestion of carbohydrates, and lemon uses body fat.
2. Black tea with ginger. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
3. Freshly squeezed juice. Apples, grapefruits, carrots, pumpkins and tomatoes have proven to be the best at losing weight.
4. Dairy products. Milk reduces cravings for sweets, and kefir helps to normalize digestion.

Proper nutrition to lose weight

An effective method is a healthy and proper diet to lose weight on the principle of separation. It is based on the inclusion of the combined products system in the diet. This method is easiest to apply using a special table that is easy to find on the network. There, the symbols indicate the correct, limited and unacceptable combination of different products, which will make it easier to create delicious and healthy balanced recipes from them.