Weight loss is an eternal problem for women and men. Most find it so simple, but they themselves don’t know the principles of delicious and healthy food together. How to eat to lose weight is a serious and comprehensive approach. Are you familiar with proper nutrition? The following instructions will help you create your own effective weight loss program at home.
Basic principles of a healthy diet to lose weight
How to eat right to lose weight? Make food your ally, unite with it against the common enemy - the overweight. Here are the basics of proper nutrition to lose weight:
- Don’t miss breakfast.
- Eat five times a day on a schedule.
- Eat most of your food during the day.
- Don’t rush to eat everything at once.
- Do not clog your stomach with food at bedtime.
- Say no to fast food and sweets.
- Restrict alcohol products.
- Drink plenty of clean water.
- Remove semi-finished products.
- Keep a food diary.
Nutrition before and after a workout
Proper nutrition is especially needed if you combine diet with exercise, and the foods for weight loss before and after a workout are different. 2 hours before exercise, a person should get 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 workouts:
- rice or pasta garnish with turkey or chicken;
- potatoes with lean fish or meat;
- porridge and eggs;
- low-fat cottage cheese with wholemeal bread.
Diets after weight loss workouts should not include carbohydrates because they return the relaxed fat to the tissues and use food energy rather than free fat molecules. The nutrition tactic here is this: more protein. It is found in the following products:
- chicken;
- lean meat and fish;
- boiled eggs or scrambled eggs;
- curd products.
This approach should be chosen by those whose goal is just to get rid of fat. If you do not want your workout to benefit your muscles, you should close the so-called carbohydrate window - it takes up to 30 minutes. after the lesson. So you can easily get a beautiful embossed body. For this reason, add about 40% of carbohydrates to your diet:
- buckwheat;
- porridge of barley or millet;
- oatmeal;
- white rice;
- pasta;
- banana or freshly squeezed juice.
Example of a weekly menu
How to lose weight at home? Make a complete diet plan for weight loss in 7 days. Below is a fitness diet with frequent meals on a schedule. Suitable for strength training and running.
The first day
- Breakfast: serving of oatmeal porridge, 1 egg yolk and 2 whites, freshly squeezed orange juice.
- Second breakfast: vegetable juice, 100 g of rice garnish.
- Lunch: chicken salad, 50 g of potatoes, 1 apple.
- Snack: A mixture of low-fat yogurt and fruit.
- Dinner: a portion of shrimp, vegetable salad.
Second day
- Breakfast: muesli with milk, 2 eggs, 1 peach.
- Second breakfast: 1 orange, 100 g of cottage cheese, best without fat.
- Lunch: a portion of fresh fish, 100 g of rice and vegetables for garnish.
- Snack: 50 g of fried potatoes, low-fat yogurt.
- Dinner: green salad, 100 g chicken fillet.
Third day
- Breakfast: a little strawberry, scrambled eggs, some oatmeal.
- Second breakfast: carrot juice, low-fat yogurt.
- Lunch: 150 g of boiled chicken with rice for garnish.
- Snack: vegetable juice, 100 g of cottage cheese.
- Dinner: 1 apple, vegetable salad, 150 g of steamed fish.
Fourth day
- Breakfast: serving of oatmeal porridge, 1 grapefruit, skim milk.
- Second breakfast: 1 banana, low-fat cottage cheese.
- Lunch: 100 g of buckwheat, 100 g of chicken fillet, greens in the form of salads.
- Snack: fruit salad, low-fat yogurt.
- Dinner: 100 g of chicken, boiled beans, salad with dressing.
Fifth day
- Breakfast: scrambled eggs, a portion of buckwheat, 1 peach, orange juice.
- Second breakfast: fruit mix, 100 g low-fat cottage cheese.
- Lunch: 100 g of poultry, 150 g of buckwheat, 1 apple.
- Snack: fried potatoes, kefir.
- Dinner: 100 g of corn, 100 g of beef, salad.
Sixth day
- Breakfast: oatmeal, a glass of milk with the lowest fat content.
- Second breakfast: low-fat cottage cheese, 1 banana.
- Lunch: A mixture of 150 g of beef, carrots, peas and corn.
- Snack: vegetable juice, curd mass.
- Dinner: 200 g of poultry, 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 stewed fish, 100 g rice, orange juice.
- Snack: 1 peach, yogurt.
- Dinner: 200 g of fish, garnish 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 speed up the fat removal process:
- Green tea with a slice of lemon. The enzyme in tea stops the digestion of carbohydrates, and lemon forces the body to use fat.
- Black tea with ginger. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
- Freshly squeezed juice. Apples, grapefruits, carrots, pumpkins and tomatoes did great with slimming.
- 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 to lose weight according to the principle of separation. It is based on the inclusion of a system of combined products in the diet. This method is easiest to apply using a special table that is easy to find online. In it, the symbols indicate the correct, limited and unacceptable combination of different products, which will make it easier to form recipes for a delicious and healthy balanced food.