How to eat to lose weight

Weight loss will be followed by fatigue and constant tiredness. Most people think this is so simple, but they themselves do not know the principles of delicious and healthy food at the same time. How to lose weight is a matter that requires a serious and comprehensive approach. Are you familiar with proper diet? The following guidelines will help you create your own effective weight loss program at home.

Basic principles of proper nutrition for weight loss

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

1. Don't miss breakfast.
2. Eat five meals a day on schedule.
3. Eat most 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 alcohol.
8. Drink plenty of clean water.
9. Destruction of semi-finished products.
10. Keep a food diary.

Eating before and after exercise

Proper nutrition is especially important if you combine diet with exercise, a variety of exercises before and after meals to lose weight. Two hours before physical activity, a person should take carbohydrates and protein - this combination provides the body with energy and raw materials for muscle function. Here are some useful diets for weight loss:

• garnish with rice or pasta with turkey or chicken;
• lean fish or potatoes with meat;
• porridge and eggs;
• low-fat cottage cheese with wholemeal bread.

To lose weight, a post-workout diet should not contain carbohydrates, as they return the released fat to the tissues and use food energy instead of free fat molecules. The dietary tactic here is: more protein. It is found in the following products:

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

This method should be chosen only by those whose goal is to get rid of fat. If you do not mind the benefits of exercise for the muscles, you need to close the window, which is called carbohydrates - it lasts up to 30 minutes. At the end of the lesson. So you can easily get a beautiful embossed body. For this reason, include about 40% of carbohydrates in your diet as follows:

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

Sample menu for the week

How to lose weight at home? Create a complete diet plan to lose weight in 7 days. Fitness diet with frequent meals according to the schedule below. It is suitable for strength training and running.

The first day

1. Breakfast: a portion of oatmeal, 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 potatoes, 1 apple.
4. Snack: a mixture of low-fat yogurt and fruit.
5. Dinner: a piece of scorpion, 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 low-fat.
3. Lunch: a piece of fresh fish, 100 g of rice and vegetables for garnish.
4. Snack: 50 g baked potatoes, low-fat yogurt.
5. Dinner: green salad, 100 g of chicken.

The third day

1. Breakfast: a little strawberry, an egg, a piece of oatmeal.
2. Second breakfast: carrot juice, nonfat yogurt.
3. Lunch: 150 g of cooked 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.

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 of buckwheat, 100 g of chicken, vegetables in the form of a salad.
4. Snack: fruit salad, nonfat yogurt.
5. Dinner: 100 g chicken, boiled beans, salad.

The fifth day

1. Breakfast: eggs, buckwheat portion, 1 peach, orange juice.
2. Second breakfast: a mixture of fruits, 100 g of 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.

Sixth day

1. Breakfast: oatmeal, a glass of milk with the least percentage of fat.
2. Second breakfast: low-fat cottage cheese, 1 banana.
3. Lunch: 150 g of beef, a mixture of carrots, beans and corn.
4. Snack: vegetable juice, cottage cheese mass.
5. Dinner: 200 g of 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

Weight loss will be followed by fatigue and constant tiredness. In addition to water, there are other drinks that accelerate the process of fat loss:

1. Green tea with lemon slices. Tea enzyme stops the digestion of carbohydrates, and lemon stimulates the body to use 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 excellent in weight loss.
4. Dairy foods. Milk reduces the desire for sweets, and kefir helps to normalize digestion.

Proper nutrition for weight loss

An effective method is to allocate the principle of healthy and proper nutrition for weight loss. This is based on the inclusion of a combined product system in the diet. This method is easiest to use using a special spreadsheet that is easy to find online. The usual signs indicate the correct, limited and unacceptable combination of different foods, which makes it easier to create tasty and healthy balanced recipes from them.