The permanent problem of women and men is weight loss. Most people think that it is very easy, but they themselves do not know the principles of delicious and healthy food at the same time. How to eat to lose weight is something that requires a serious and comprehensive approach. Are you used to proper 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 right to lose weight? Make food your ally, unite with it against a common enemy - overweight. Here are the basics of proper nutrition for weight loss:
- Don't skip breakfast.
- Make meals five times a day according to the schedule.
- Eat most of your meals during the day.
- Do not rush to eat everything at once.
- Do not stuff your stomach with food before bed.
- 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 exercise
Proper nutrition is essential if you combine diet with exercise, and foods for weight loss before and after exercise are different. 2 hours before doing physical exercise, one should receive carbohydrate and protein products - this combination will give the body energy and raw materials for muscle work. Here are some healthy diets for weight loss exercise:
- rice or pasta side dishes with turkey or chicken;
- potatoes with fish or lean meat;
- porridge and eggs;
- low -fat cottage cheese with coarse bread.
The post -workout diet for weight loss should not include carbohydrates, as it restores the fat released to the tissues and uses food energy instead of free fat molecules. The dietary tactic here is: more protein. It is available in the following products:
- chicken 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 don’t mind getting muscle benefits from exercise, then you should close the so -called carb window - it lasts up to 30 minutes. after graduation. So you can easily get a beautiful embossed body. For this reason, include about 40% of carbohydrates in the diet in the form of:
- room;
- barley porridge or cereals;
- oatmeal;
- White rice;
- pasta;
- bananas or freshly squeezed juice.
Sample menu for this week
How to lose weight at home? Make an overall diet plan for weight loss for yourself in 7 days. Below is a fitness diet with regular meals according to a schedule. It is ideal for strength training and jogging.
First day
- Breakfast: a portion of oatmeal, 1 egg yolk and 2 proteins, freshly squeezed orange juice.
- Second breakfast: juice from vegetables, 100 g of rice salad.
- Lunch: chicken salad, 50 g potatoes, 1 apple.
- Snacks: low-fat yogurt and fruit mix.
- Dinner: a portion of shrimp, vegetable salad.
The second day
- Breakfast: muesli with milk, 2 eggs, 1 peach.
- Second breakfast: 1 orange, 100 g of cottage cheese, preferably lean.
- Lunch: a portion of fresh fish, 100 g of rice and vegetables for garnish.
- Snack: 50 g of baked potatoes, low -fat yogurt.
- Dinner: green salad, 100 g of chicken fillets.
The third day
- Breakfast: some strawberries, scrambled eggs, a portion of oatmeal.
- Second breakfast: carrot juice, low -fat yogurt.
- Lunch: 150 g boiled chicken with rice for garnish.
- Snack: vegetable juice, 100 g of cottage cheese.
- Dinner: 1 apple, vegetable salad, 150 g of steamed fish.
forth day
- Breakfast: one serving of oatmeal, 1 grapefruit, low -fat milk.
- Second breakfast: 1 banana, low -fat cottage cheese.
- Lunch: 100 g buckwheat, 100 g chicken fillet, vegetables in the form of salad.
- Snacks: fruit salad, low -fat yogurt.
- Dinner: 100 g chicken, boiled beans, salad with sauce.
the fifth day
- Breakfast: scrambled eggs, a portion of buckwheat, 1 peach, orange juice.
- Second breakfast: a mixture of fruits, 100 g of lean cottage cheese.
- Lunch: 100 g chicken, 150 g buckwheat, 1 apple.
- Snacks: baked potatoes, kefir.
- Dinner: 100 g corn, 100 g 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 g of beef, a mixture of carrots, beans and corn.
- Snacks: vegetable juices, curd mass.
- Dinner: 200 g of chicken, green salad.
the seventh day
- Breakfast: 150 g buckwheat, 1 egg, 1 green apple.
- Second breakfast: 1% cottage cheese, 2 bananas.
- Lunch: salad, 150 g boiled fish, 100 g of rice, orange juice.
- Snack: 1 pic, yogurt.
- Dinner: 200 g of fish, garnish a mixture of vegetables.
What to drink to lose weight fast
Without fluids, weight loss will not be effective. In addition to water, there are other drinks that speed up the process of fat removal:
- Green tea with lemon slices. Tea enzymes stop carbohydrates from being digested, while lemon makes the body use fat.
- Black tea with ginger. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
- Freshly squeezed juice. Apples, grapefruit, carrots, pumpkins and tomatoes have proven themselves to be the best at losing weight.
- Dairy product. Milk reduces the craving 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 principle of separation. It is based on the inclusion in the diet of the combined product system. This method is most easily applied using a special table that is easily available on the internet. In it, conventional signs indicate a combination of different products that are correct, limited and unacceptable, which will make it easier to form delicious and healthy balanced food recipes from them.