The eternal problem for women and men is weight loss. Most people think it's that 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. Are you familiar with the right diet? The instructions below will help you create your own effective weight loss system at home.
Principles of a healthy diet for weight loss
How to eat right to lose weight? Assess your ally, unite with a common enemy - overweight. Here are the basics of proper nutrition for weight loss:
- Do not skip breakfast.
- Make meals five times a day as planned.
- Eat most of your food during the day.
- Do not rush to eat all at once.
- Do not fill your stomach with food before bed.
- Say no to fast food and sweets.
- Limit alcohol products.
- Drink plenty of clean water.
- Remove semi-finished products.
- Keep a food diary.
Nutrition before and after training
Proper nutrition is especially important if you combine diet and sports and food for weight loss before and after exercise varies. 2 hours before physical exercise, a person should receive carbohydrates 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:
- side dishes of rice or pasta with turkey or chicken;
- potatoes with lean fish or meat;
- porridge and eggs;
- low-fat cottage cheese with wholemeal bread.
Post-workout nutrition for weight loss should not contain carbohydrates, as they return the released fat to the tissues and use food energy instead of free fat molecules. The nutritional method here is this: more protein. It is available in the following products:
- poultry meat;
- lean meat and fish;
- boiled eggs or scrambled eggs;
- cheese products.
This approach should be chosen by those whose sole purpose is to get rid of fat. If you do not care about muscle gain from training, 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 about 40% of your carbohydrates in your diet in the form of:
- buckwheat;
- barley or millet porridge;
- oatmeal;
- white rice;
- pasta;
- banana or freshly squeezed juice.
Example of the menu of the week
How to lose weight at home? Make a complete weight loss diet plan for you in 7 days. Below is a fitness diet with frequent meals on schedule. It is suitable for strength training and jogging.
The first day
- Breakfast: a portion of porridge, 1 egg yolk and 2 proteins, freshly squeezed orange juice.
- Second breakfast: vegetable juices, 100 g of rice side dishes.
- Lunch: chicken salad, 50 g potatoes, 1 apple.
- Snack: low-fat yoghurt and fruit mixture.
- Dinner: portion of shrimp, vegetable salad.
Another day
- Breakfast: muesli with milk, 2 eggs, 1 peach.
- Second breakfast: 1 orange, 100 g cottage cheese, preferably fat-free.
- Lunch: Dose of fresh fish, 100 g of rice and vegetables for decoration.
- Snack: 50 g baked potatoes, low-fat yoghurt.
- Dinner: green salad, 100 g chicken fillets.
Third day
- Breakfast: strawberries, scrambled eggs, portion of oatmeal.
- Other breakfast: carrot juice, low-fat yogurt.
- Lunch: 150 g boiled chicken with rice for decoration.
- Snack: vegetable juice, 100 g cottage cheese.
- Dinner: 1 apple, vegetable salad, 150 g of boiled fish.
Fourth day
- Breakfast: portion of porridge, 1 grapefruit, skim milk.
- Second breakfast: 1 banana, low-fat cottage cheese.
- Lunch: 100 g of buckwheat, 100 g of chicken fillets, vegetables in the form of salads.
- Snack: fruit salad, low-fat yogurt.
- Dinner: 100 g chicken, boiled beans, salad with dressing.
Fifth day
- Breakfast: scrambled eggs, a serving of buckwheat, 1 peach, orange juice.
- Second breakfast: a mixture of fruit, 100 g of low-fat cottage cheese.
- Lunch: 100 g of poultry, 150 g of buckwheat, 1 apple.
- Snack: baked potatoes, kefir.
- Dinner: 100 g corn, 100 g beef, salad.
Sixth day
- Breakfast: oatmeal, glass of milk with the lowest fat percentage.
- Second breakfast: low-fat cottage cheese, 1 banana.
- Lunch: 150 g of beef, a mixture of carrots, peas and corn.
- Snack: vegetable juice, curd.
- Dinner: 200 g of poultry, green salad.
Seventh day
- Breakfast: 150 g of buckwheat, 1 egg, 1 green apple.
- Second breakfast: 1% cottage cheese, 2 bananas.
- Lunch: salad, 150 g boiled fish, 100 g rice, orange juice.
- Snack: 1 peach, yogurt.
- Dinner: 200 g of fish, garnished with a vegetable mixture.
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 getting rid of fat:
- Green tea with a slice of lemon. The teen phone prevents the carbohydrates from being digested while the lemon makes the body use fat.
- Black tea with ginger. Renewal and acceleration of metabolism - this is the effect of this drink.
- Juice freshly squeezed. Apples, grapefruits, carrots, pumpkins and tomatoes have proven to be the best way to lose weight.
- Dairy products. Milk reduces the craving for sweets and kefir helps to 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 including a system of composite products in the diet. The easiest way to use this method is to use a special tablet that is easy to find online. There, traditional signs indicate the correct, limited and unacceptable combination of different products, which makes it easy to form delicious and healthy food recipes from them.