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How to eat to lose weight

The age-old problem of women and men is weight loss. Most people think it's as simple as that, but they themselves do not understand the principles of delicious and healthy eating. How to eat to lose weight is a serious and comprehensive matter. Are you familiar with the correct diet? The following guide will help you create an effective weight loss program yourself 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 - excess weight. Here are the basics of proper nutrition for weight loss:

what you can and can't eat when losing weight
  1. Don't skip breakfast.
  2. Take meals five times a day as scheduled.
  3. Eat most of your food during the day.
  4. Don't rush to eat everything at once.
  5. Don't stuff your stomach with food before going to bed.
  6. Say no to fast food and sweets.
  7. Limit alcohol products.
  8. Drink lots of clean water.
  9. Eliminate semi-finished products.
  10. Food diary.

Nutrition before and after exercise

Proper nutrition is especially necessary if you combine diet with sports, and the food for weight loss before and after exercise is different. 2 hours before exertion, a person should receive carbohydrate and protein products - this combination will provide the body with energy and raw materials for muscle activity. Here are some healthy diets for weight loss workouts:

  • an accompaniment of rice or pasta with turkey or chicken;
  • potatoes with fish or lean meat;
  • porridge and eggs;
  • low-fat cheese with raw bread.

Your post-workout diet for weight loss should not include carbohydrates, as they return the released fat to the tissues and use energy from food instead of free fat molecules. The nutrition tactic here is: more protein. It is found in the following products:

fruit and weight loss equipment
  • poultry;
  • lean meat and fish;
  • hard-boiled or scrambled eggs;
  • curd products.

This method should be chosen by those whose sole goal is to get rid of fat. If you don't mind getting the muscle gains from working out, then you should close the so-called carbohydrate window - it lasts up to 30 minutes. after finishing the lesson. So you can easily get a beautiful floating body. For this reason, include about 40% of carbohydrates in the diet in the form of:

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

Sample menu of the week

How to lose weight at home? Make a diet plan to lose weight for yourself in 7 days. Here is an exercise diet with regularly scheduled meals. It is suitable for strength training and jogging.

Oatmeal with fruit and milk for weight loss

The first day

  1. Breakfast: a portion of oat porridge, 1 egg yolk and 2 proteins, freshly squeezed orange juice.
  2. Second breakfast: vegetable juice, 100g of rice served.
  3. Lunch: chicken salad, 50 g potatoes, 1 apple.
  4. Snack: low-fat yogurt and mixed fruit.
  5. Dinner: a portion of shrimp, vegetable salad.

The second day

  1. Breakfast: muesli with milk, 2 eggs, 1 peach.
  2. Second breakfast: 1 orange, 100 g of cheese, preferably fat-free.
  3. Lunch: a serving of fresh fish, 100g of rice and vegetables for garnish.
  4. Snack: 50 g baked potato, low-fat yogurt.
  5. Dinner: green salad, 100 g of chicken fillet.

The third day

  1. Breakfast: some strawberries, scrambled eggs, a serving of oatmeal.
  2. Second breakfast: carrot juice, low-fat yogurt.
  3. Lunch: 150 g boiled chicken with rice for garnish.
  4. Snack: vegetable juice, 100 g of cheese.
  5. Dinner: 1 apple, vegetable salad, 150 g steamed fish.
cheese with banana for weight loss

The forth day

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

Thursday

  1. Breakfast: scrambled eggs, a portion of buckwheat, 1 peach, orange juice.
  2. Second breakfast: mixed fruit, 100 g of fat-free cheese.
  3. Lunch: 100 g of poultry, 150 g of buckwheat, 1 apple.
  4. Snack: baked potatoes, kefir.
  5. Dinner: 100 g of corn, 100 g of beef, salad.

The sixth day

  1. Breakfast: oatmeal, a glass of milk with the lowest percentage of fat.
  2. Second breakfast: low-fat cheese, 1 banana.
  3. Lunch: 150g of beef, a mixture of carrots, peas and corn.
  4. Snack: vegetable juice, curd.
  5. Dinner: 200 g of poultry, green salad.

Saturday

  1. Breakfast: 150 g of buckwheat, 1 egg, 1 green apple.
  2. Second breakfast: 1% cheese, 2 bananas.
  3. Lunch: salad, 150g fish stew, 100g rice, orange juice.
  4. Snack: 1 peach, yogurt.
  5. Dinner: 200 g fish, garnished with mixed vegetables.

What to drink to lose weight fast?

Without fluids, weight loss won't work. In addition to water, there are other drinks that help speed up the process of fat loss:

juice for weight loss
  1. Green tea with sliced lemon. Enzymes in tea prevent carbohydrates from being digested, while lemons cause the body to digest fats.
  2. Black tea with ginger. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
  3. Freshly squeezed juice. Apples, grapefruits, carrots, pumpkins and tomatoes have been shown to be the best for weight loss.
  4. Dairy products. Milk reduces cravings for sweets, and kefir helps to normalize digestion.

Proper nutrition for weight loss

An effective method is a healthy and suitable diet for weight loss with the principle of separation. It is based on the introduction of a system of combined products into the diet. This method is easiest to apply using a special table that is easy to find on the internet. In it, the usual markings indicate the correct, limited and unacceptable combinations of different products, which will make it easier for you to form delicious and healthy balanced recipes. from them.