How to eat to lose weight

The lifelong problem of women and men is weight loss. Most people think 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. Are you familiar with the proper diet? The following guidelines will help you create your effective home weight loss program.

Basic Principles of Healthy Eating for Weight Loss

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

1. Do not skip breakfast.
2. Make meals five times a day according to a schedule.
3. Eat most of the food during the day.
4. Do not rush to eat everything at once.
5. Do not fill the stomach with food before bedtime.
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 food diary.

Nutrition before and after exercise

Proper nutrition is especially necessary if you combine diet with sport, and diet for weight loss before and after exercise is different. 2 hours before exercise, 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 exercise diets for weight loss:

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

Post-workout nutrition for weight loss should not include carbohydrates because they turn the released fat into tissue and use the energy of food instead of free fat molecules. The nutritional tactic here is this: more protein. Found in the following products:

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

This approach should be chosen by those whose sole purpose is to get rid of fat. If you have no problem gaining muscle from exercise, then you need to close the so-called carbohydrate window - it takes up to 30 minutes. after the end of the lesson. So you can easily get a beautiful body with relief. Therefore, include about 40% of carbohydrates in your diet in the form of:

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

Example of menu for the week

How to lose weight at home? Make a complete diet plan for weight loss for yourself in 7 days. Below is a fitness diet with frequent meals on 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 side dish with rice.
3. Lunch: chicken salad, 50 g potatoes, 1 apple.
4. Snack: low-fat yogurt and fruit mix.
5. Dinner: a portion 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 portion of fresh fish, 100 gr of rice and vegetables for garnish.
4. Snack: 50 g baked potatoes, low-fat yogurt.
5. Dinner: green salad, 100 g chicken fillets.

third day

1. Breakfast: some strawberries, scrambled eggs, some oats.
2. Second breakfast: carrot juice, low-fat yogurt.
3. Lunch: 150 g boiled chicken with rice for garnish.
4. Snack: vegetable juice, 100 g of cottage cheese.
5. Dinner: 1 apple, vegetable salad, 150 g 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 buckwheat, 100 g chicken fillets, salad greens.
4. Snack: fruit salad, low-fat yogurt.
5. Dinner: 100 g chicken, boiled beans, salad dressing.

The fifth day

1. Breakfast: scrambled eggs, a buckwheat ration, 1 peach, orange juice.
2. Second breakfast: a mixture of fruits, 100 g fat-free 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 gr beef, a mixture of carrots, peas and corn.
4. Snack: vegetable juice, cottage cheese mass.
5. Dinner: 200 g poultry, green salad.

The 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 boiled fish, 100 g of rice, orange juice.
4. Snack: 1 peach, yogurt.
5. Dinner: 200 g 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 fat removal process:

1. Green tea with lemon slices. The tea enzyme stops the digestion of carbohydrates, while 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 themselves best at losing weight.
4. Dairy products. Milk reduces cravings for sweets and kefir helps normalize digestion.

The right diet for weight loss

An effective method is a healthy and proper diet for weight loss with the principle of separation. It is based on the inclusion in the diet of a system of combined products. This method is easier to implement 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 make it easier for them to form balanced, tasty and healthy food recipes.