The eternal problem for women and men is weight loss. Most people think it's that simple, but they don't know the principles of delicious 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 following guidelines will help you create your own effective weight loss program at home.
Basic principles of a healthy diet for weight loss
How to eat properly to lose weight? Make food your ally, unite it against the common enemy - excess weight. Here are the basics of proper nutrition for weight loss:
- Don't skip breakfast.
- Eat five times a day on a schedule.
- Eat most of the food during the day.
- Don't rush to eat everything at once.
- Do not fill your stomach with food before going to bed.
- Say no to snacks and sweets.
- Limit alcohol products.
- Drink plenty of clean water.
- Dispose of semi-finished products.
- Keep a food diary.
Nutrition before and after training
Proper nutrition is especially necessary if you combine diet with exercise, and the food for weight loss before and after a workout is different. 2 hours before exercise, a person should receive carbohydrate 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.
Carbohydrates should not be included in the diet after a weight loss workout, as they return the secreted fat to the tissues and use food energy instead of free fat molecules. The nutrition tactics here are: more protein. It is found in the following products:
- poultry meat;
- lean meat 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 do not mind that training benefits the muscles, then 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, include about 40% carbohydrates in your diet in the following ways:
- buckwheat;
- barley or millet porridge;
- oat flakes;
- white rice;
- pasta;
- bananas or freshly squeezed juice.
Sample menu for the week
How to lose weight at home? Make a healthy diet plan to lose weight in 7 days. Below is a fitness diet with frequent meals on a schedule. It is suitable for strength training and running.
First day
- Breakfast: a portion of oatmeal, 1 egg yolk and 2 proteins, freshly squeezed orange juice.
- Second breakfast: vegetable juice, 100 g rice side dish.
- Lunch: chicken salad, 50 g potatoes, 1 apple.
- Snacks: low-fat yogurt and a mixture of fruit.
- 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 fat-free.
- Lunch: a portion of fresh fish, 100 g of rice and vegetables for decoration.
- Snacks: 50 g of fried potatoes, low-fat yogurt.
- Dinner: green salad, 100 g chicken fillet.
Third day
- Breakfast: some strawberries, scrambled eggs, a portion of oatmeal.
- Second breakfast: carrot juice, low-fat yogurt.
- Lunch: 150 g of boiled chicken with rice for decoration.
- Snacks: vegetable juice, 100 g of cottage cheese.
- Dinner: 1 apple, vegetable salad, 150 g of steamed fish.
The fourth day
- Breakfast: a portion of oatmeal, 1 grapefruit, low-fat milk.
- Second breakfast: 1 banana, low-fat cottage cheese.
- Lunch: 100 g buckwheat, 100 g chicken fillets, greens in the form of salads.
- 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: fruit mix, 100 g non-fat cottage cheese.
- Lunch: 100 g of poultry, 150 g of buckwheat, 1 apple.
- Snacks: fried potatoes, kefir.
- Dinner: 100 g of corn, 100 g of beef, salad.
The sixth day
- Breakfast: oatmeal, a glass of milk with the lowest fat percentage.
- Second breakfast: low-fat cottage cheese, 1 banana.
- Lunch: a mixture of 150 g of beef, carrots, peas and corn.
- Snack: vegetable juice, cottage cheese 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.
- Snacks: 1 peach, yogurt.
- Dinner: 200 g of fish, garnish with a mixture of vegetables.
What to drink to lose weight fast
Without fluid weight loss will not be so effective. In addition to water, there are other drinks that speed up fat removal:
- Green tea with a slice of lemon. The tea enzyme stops the digestion of carbohydrates, while the lemon makes the body use fat.
- Black tea with ginger. Recovery and acceleration of metabolism - this is the effect of this drink.
- Freshly squeezed juice. Apples, grapefruits, carrots, pumpkins and tomatoes have proven to be the best for weight loss.
- 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 the inclusion of a system of combined products in the diet. The easiest way to apply this method is to use a special table that is easy to find on the network. In it, conditional signs indicate a correct, limited and unacceptable combination of different products, which will make it easier to make recipes for delicious and healthy balanced meals.