The eternal problem of women and men is to lose weight. Most people think that it is so easy, but they themselves do not know the principles of eating tasty and healthy at the same time. How to eat to lose weight is such a caseWhich requires a serious and comprehensive approach. Are you familiar with 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:
- Don't skip breakfast.
- Eat five meals a day at a time.
- Eat most of your meals during the day.
- Don't be in a hurry to eat everything at once.
- Do not fill your stomach with food before sleeping.
- Say no to fast food and sweets.
- Limit alcohol products.
- Drink plenty of clean water.
- Eliminate semi-finished products.
- Keep a food diary.
nutrition before and after training
Proper nutrition is especially necessary if you combine diet with sports, and food for weight loss before and after exercise is different. 2 hours before physical exertion, a person should receive carbohydrate and protein products -This combination will provide the body with energy and raw material for muscle work. Here are some healthy diets for weight loss workouts:
- a side dish of rice or pasta with turkey or chicken meat;
- potatoes with lean fish or meat;
- oatmeal and eggs;
- Low-fat cottage cheese with thick bread.
Post-training nutrition for weight loss should not include carbohydrates, as they return free fat to tissues and use food energy instead of free fat molecules. The nutritional strategy here is this: more protein. Found in the following products:
- poultry meat;
- lean meat and fish;
- boiled eggs or scrambled eggs;
- Yogurt Products.
This approach should be chosen by those whose goal is only to get rid of fat. If you do not mind gaining muscle mass from training, you should turn off the so-called carbohydrate window - it lasts 30 minutes. lesson. After the end of the year. So you can easily get a beautiful embossed body. For this reason, include about 40% carbohydrates in the diet in the form of:
- Buckwheat;
- barley or millet porridge;
- Porridge;
- White rice;
- Pasta;
- Banana or freshly squeezed juice.
sample menu for the week
How to lose weight at home? Create a complete diet plan for weight loss for yourself in 7 days. Below is a fitness regimen with frequent meals on a schedule. It is suitable for strength training and jogging.
first day
- Breakfast: a portion of oatmeal porridge, 1 egg yolk and 2 proteins, freshly squeezed orange juice.
- Second breakfast: vegetable juice, 100 g rice side dish.
- Lunch: chicken salad, 50 grams of potatoes, 1 apple.
- Snack: Low-fat yogurt and fruit mix.
- Dinner: a portion of shrimp, vegetable salad.
second day
- Breakfast: Muesli with milk, 2 eggs, 1 peach.
- Second breakfast: 1 orange, 100 grams of cottage cheese, preferably fat-free.
- Lunch: a portion of fresh fish, 100 grams of rice and vegetables for garnish.
- Snack: 50 g baked potatoes, low-fat yogurt.
- Dinner: green salad, 100 grams of chicken fillet.
day 3
- Breakfast: A few strawberries, scrambled eggs, a portion of oatmeal.
- Second breakfast: Carrot juice, low-fat yogurt.
- Lunch: 150 grams of boiled chicken with rice for garnish.
- Snack: vegetable juice, 100 grams of cottage cheese.
- Dinner: 1 apple, vegetable salad, 150 grams of boiled fish.
fourth day
- Breakfast: Oatmeal oatmeal, 1 serving of grapefruit, low-fat milk.
- Second breakfast: 1 banana, low-fat cottage cheese.
- Lunch: 100 grams of buckwheat, 100 grams of chicken fillet, greens in the form of a salad.
- Snack: Fruit salad, low-fat yogurt.
- Dinner: 100 grams of chicken, boiled beans, salad with dressing.
fifth day
- Breakfast: scrambled eggs, buckwheat, 1 peach, orange juice.
- Second breakfast: fruit compote, 100 g fat-free cottage cheese.
- Lunch: 100 grams of poultry meat, 150 grams of buckwheat, 1 apple.
- Snack: baked potatoes, kefir.
- Dinner: 100 grams of corn, 100 grams of beef, salad.
the sixth day
- Breakfast: Oatmeal, a glass of milk with the lowest percentage of fat.
- Second breakfast: low-fat cottage cheese, 1 banana.
- Lunch: 150 grams of beef, a mixture of carrots, peas and corn.
- Snack: vegetable juice, curd mass.
- Dinner: 200 grams of poultry meat, green salad.
seventh day
- Breakfast: 150 grams of buckwheat, 1 egg, 1 green apple.
- Second breakfast: 1% cottage cheese, 2 bananas.
- Lunch: salad, 150 grams of stewed fish, 100 grams of rice, orange juice.
- Snack: 1 peach, yogurt.
- Dinner: 200 g of fish, decorate 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 accelerate the process of getting rid of fat:
- Green tea with a slice of lemon. The tea prevents enzymes from digesting carbohydrates, while lemon helps the body use fat.
- Black tea with ginger. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
- Juices freshly squeezed. Apples, grapes, carrots, pumpkin and tomatoes have proven themselves to be the best in losing weight.
- Milk products. Milk reduces the craving for sweets, and kefir helps to normalize digestion.
proper nutrition for weight loss
An effective method for weight loss with the principle of separation is a healthy and proper diet. It is based on the inclusion in the diet of a system of combined products. This method is easiest to implement using a special table that is on the netIt is easy to find. Traditional signs in it indicate the correct, limited and unacceptable combination of various products, which will make it easy to make delicious and healthy balanced food dishes from them.