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How to eat to lose weight

Weight loss is an eternal problem for women and men. Most people think it’s that simple, but they themselves don’t know the principles of delicious and healthy food at the same time. It is a serious and comprehensive approach to how to eat to lose weight. Do you know the right diet? The following instructions will help you create your own effective weight loss program at home.

Principles of a healthy diet for weight loss

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

what to and what not to eat to lose weight
  1. Don't miss breakfast.
  2. Eat five times a day on a schedule.
  3. Eat most food during the day.
  4. Don't rush to eat everything at once.
  5. Do not stuff your stomach with food before going to bed.
  6. Say no to fast food and sweets.
  7. Limit alcoholic products.
  8. Drink lots of clean water.
  9. Remove the semi-finished products.
  10. Keep a food diary.

Nutrition before and after training

Adequate nutrition is especially necessary when combining diet with exercise and dieting before and after a workout is different. 2 hours before physical exertion, a person needs to get carbohydrate and protein products - a combination that provides the body with energy and raw materials for muscle work. Here are some healthy diets for weight loss workouts:

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

The diet should not contain carbohydrates because they return the released fat to the tissues and use food energy instead of free fat molecules. The nutrition tactic here is: more protein. Found in the following products:

fruits and slimming equipment
  • poultry meat;
  • lean meats and fish;
  • boiled eggs or scrambled eggs;
  • curd products.

This approach should be chosen by those who aim solely to get rid of fat. If you don’t mind that your workout benefits your muscles, close the so-called carbohydrate window - it can take up to 30 minutes. after the end of the class. This way you can easily get a beautiful embossed body. Therefore, take about 40% of carbohydrates in your diet in the following form:

  • buckwheat;
  • barley or millet porridge;
  • cereal;
  • white rice;
  • pasta;
  • banana or freshly squeezed juice.

Sample menu for the week

How to lose weight at home? Make yourself a complete diet plan to lose weight in 7 days. Below is a fitness diet with a regular meal. Suitable for strength training and jogging.

oatmeal with fruits and milk for weight loss

First day

  1. Breakfast: one serving of porridge, 1 egg yolk and 2 proteins, freshly squeezed orange juice.
  2. Second breakfast: vegetable juice, 100 g rice garnish.
  3. Lunch: chicken salad, 50 g potatoes, 1 apple.
  4. Snack: low-fat yogurt and fruit mixture.
  5. Dinner: a serving of shrimp, 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 fat-free.
  3. Lunch: a serving of fresh fish, 100 g of rice and vegetables for garnish.
  4. Snack: 50 g fried potatoes, low-fat yogurt.
  5. Dinner: lettuce, 100 g chicken fillet.

Third day

  1. Breakfast: a little strawberry, scrambled eggs, a serving of oatmeal.
  2. Second breakfast: carrot juice, low-fat yogurt.
  3. Lunch: 150 g of boiled 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.
cottage cheese with banana for weight loss

Fourth day

  1. Breakfast: one serving of porridge, 1 grapefruit, low-fat milk.
  2. Second breakfast: 1 banana, low-fat cottage cheese.
  3. Lunch: 100 g buckwheat, 100 g chicken fillet, greens in the form of a salad.
  4. Snack: fruit salad, low-fat yogurt.
  5. Dinner: 100 g chicken, boiled beans, salad dressing.

Fifth day

  1. Breakfast: scrambled eggs, a serving of buckwheat, 1 peach, orange juice.
  2. Second breakfast: fruit mixture, 100 g fat-free cottage cheese.
  3. Lunch: 100 g of poultry, 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 fat content.
  2. Second breakfast: low-fat cottage cheese, 1 banana.
  3. Lunch: A mixture of 150 g of beef, carrots, peas and corn.
  4. Snack: vegetable juice, cottage cheese.
  5. Dinner: 200 g of poultry, lettuce.

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 steamed fish, 100 g rice, orange juice.
  4. Snack: 1 peach, yogurt.
  5. Dinner: 200 g of fish with a mixture of vegetables and garnish.

What to drink for fast weight loss

Without fluid, weight loss will not be as effective. In addition to water, other drinks speed up the elimination of fat:

juices for weight loss
  1. Green tea with lemon slices. Tea enzyme prevents the digestion of carbohydrates, while lemon makes the body use fat.
  2. Black tea with ginger. Rejuvenating and speeding up your metabolism is the effect of the drink.
  3. Juice freshly squeezed. Apples, grapefruit, carrots, pumpkins and tomatoes proved 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 of a healthy and proper diet for weight loss is the principle of weaning. This is based on the inclusion of a system of combined products in the diet. The easiest way to use this method is to use a special spreadsheet that is easy to find on the net. In this, conventional signs indicate the correct, limited and unacceptable combination of different products, which makes it easy to make delicious and healthy balanced food recipes from them.