How to eat to lose weight.

The eternal problem of women and men is weight loss. Most people think that it is so simple, but they themselves do not know the principles of tasty and healthy food at the same time. How to eat to lose weight is an issue 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.

Basic principles of healthy eating to lose weight

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

1. Do not skip breakfast.
2. Eat meals five times a day on a schedule.
3. Eat most of your food during the day.
4. Don't rush to eat everything at once.
5. Don't 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 the food for weight loss before and after exercise is 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 muscle work. Here are some healthy diets for weight loss exercises:

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

Post-workout nutrition for weight loss should not include carbohydrates, as they return released fat to the tissues and use food energy instead of free fat molecules. The nutritional tactic here is this: more protein. It is found in the following products:

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

This approach should be chosen by those whose goal is solely to get rid of fat. If you do not mind getting muscle benefits from training, then you should close the so-called carbohydrate window - it lasts up to 30 minutes. after the end of the lesson. So you can easily get a beautiful embossed body. For this reason, include around 40% of carbohydrates in the diet in the form of:

• buckwheat;
• barley or millet porridge;
• oatmeal;
• White rice;
• pasta;
• bananas or freshly squeezed juice.

Sample menu for the week.

How to lose weight at home? Make a complete diet plan to lose weight in 7 days. Below is a fitness diet with frequent meals on a schedule. It is suitable for strength training and jogging.

First day

1. Breakfast: a portion of oatmeal porridge, 1 egg yolk and 2 proteins, freshly squeezed orange juice.
2. Second breakfast: vegetable juice, 100 g of rice garnish.
3. Lunch: chicken salad, 50 g of potatoes, 1 apple.
4. Snack: skimmed yogurt and fruit mix.
5. Dinner: a portion 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 to decorate.
4. Snack: 50 g of baked potatoes, skimmed 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 boiled chicken with rice as a side dish.
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 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, vegetables in the form of a salad.
4. Snack: fruit salad, low-fat yogurt.
5. Dinner: 100 g of chicken, cooked beans, salad with dressing.

Fifth day

1. Breakfast: scrambled eggs, a portion 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 meat, 150 g of 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 g of beef, a mixture of carrots, peas and corn.
4. Snack: vegetable juice, 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 stewed fish, 100 g of rice, orange juice.
4. Snack: 1 peach, yogurt.
5. Dinner: 200 g of fish, garnished 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 removal 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. Apple, grapefruit, carrot, pumpkin and tomato have been shown to be the best for weight loss.
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 proper 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 make it easy to make delicious and healthy balanced food recipes from them.