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how to eat to lose weight

Weight loss is the eternal problem of women and men. Most people think it's so simple, but they themselves do not know the principles of tasty and healthy food at the same time. How to eat to lose weight requires a serious and comprehensive approach. Are you aware of the right diet? The instructions below will help you create your own effective weight loss program at home.

The basic principles of healthy eating for weight loss

How to eat right to lose weight? Make food for your allies, fair it against a common enemy - overweight. Here are the basics of proper nutrition for weight loss:

what you can and cannot eat when losing weight
  1. Don't skip breakfast.
  2. Make meals five times a day on a schedule.
  3. Eat most of your food during the day.
  4. Do not rush to eat everything at once.
  5. Do not fill your stomach with food before bed.
  6. Don't say fast food and sweets.
  7. Limit of alcohol products.
  8. Drink plenty of clean water.
  9. Elimination of semi-finished products.
  10. Keep a food diary.

Nutrition before and after training

Proper nutrition is especially essential if you combine diet with sports, and food for weight loss before and after exercise is different. 2 hours before physical exercise, one should get carbohydrate and protein products - this combination will provide energy and raw materials for the body for muscle work. Here are some healthy diets for weight loss exercises:

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

Carbohydrates should not be included in post-training nutrition for weight loss, because they return the released fat to the tissues and use food energy instead of free fat molecules. The nutritional tactic here is: more protein. It is found in the following products:

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

Those who aim to get rid of fat only should choose this approach. If you don't mind getting muscle benefits 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 the carbohydrates in the diet in the form of:

  • ruán;
  • barley or millet porridge;
  • oatmeal;
  • white rice;
  • pasta;
  • bananas or freshly squeezed juice.

Sample menu for the week

How to lose weight at home? Make yourself a complete diet plan for weight loss in 7 days. Below is a healthy diet with frequent meals on schedule. It is ideal for strength training and jogging.

oatmeal with fruit and milk for weight loss

One hundred days

  1. Breakfast: some oatmeal porridge, 1 egg yolk and 2 protein, freshly squeezed orange juice.
  2. Second breakfast: juice from vegetables, 100 g of rice side dish.
  3. Lunch: chicken salad, 50 g potatoes, 1 apple.
  4. Snack: low fat yogurt and fruit mix.
  5. Dinner: some shrimp, vegetable salad.

The second day

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

Third day

  1. Breakfast: some strawberries, scrambled eggs, some 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 cottage cheese.
  5. Dinner: 1 apple, vegetable salad, 150 g steamed fish.
cottage cheese with banana for weight loss

Fourth day

  1. Breakfast: oatmeal porridge, 1 grapefruit, low-fat milk.
  2. Second breakfast: 1 banana, low fat cottage cheese.
  3. Lunch: 100 g of 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 with dressing.

The fifth day

  1. Breakfast: scrambled eggs, some buckwheat, 1 peach, orange juice.
  2. Second breakfast: a mixture of fruit, 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 percentage.
  2. Second breakfast: low fat cottage cheese, 1 banana.
  3. Lunch: 150 g of beef, a mixture of carrots, peas and corn.
  4. Snack: vegetable juice, curd mass.
  5. Dinner: 200 g of poultry, green salad.

Seventh day

  1. Breakfast: 150 g of buckwheat, 1 egg, 1 green apple.
  2. Second breakfast: 1% cottage cheese, 2 bananas.
  3. Lunch: salad, 150 g stewed fish, 100 g rice, orange juice.
  4. Snack: 1 peach, yogurt.
  5. Dinner: 200 g fish, garnish of vegetable mixture.

what to drink to lose weight fast

Without fluid, weight loss will not be as effective. In addition to water, there are other beverages that speed up the process of getting rid of fat:

juices for weight loss
  1. Green tea with a slice of lemon. The enzyme tea stops the carbohydrates from being sold, and the lemon makes the body use fat.
  2. Black tea with ginger. Renewal and acceleration of metabolism - this is the effect of this drink.
  3. Freshly squeezed juice. Apple, grapefruit, carrot, pumpkin and tomato are best for losing weight.
  4. Dairy products. Milk reduces cravings for sweets, and kefir helps normalize digestion.

Proper nutrition for weight loss

A healthy and proper diet is an effective method for weight loss with the principle of separation. It is based on the inclusion of a system of combined products in the diet. This method is easiest to implement using a special table that is easy to find on the net. In it, traditional signs indicate the right, limited and unacceptable mix of different products, making it easier to formulate tasty and healthy balanced food recipes from them.