The eternal problem of women and men is weight loss. 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 for weight loss is a question that requires a serious and comprehensive approach. Are you familiar with the right diet? The instructions below will help you create your own effective weight loss program at home.
Basic principles of healthy eating for weight loss
How to eat properly to lose weight? Make food your ally, unite with it against a common enemy - overweight. Here are the basics of proper nutrition for weight loss:
- Don't miss breakfast.
- Make meals five times a day on a schedule.
- Eat most of your food during the day.
- Do not rush to eat everything at once.
- Do not cram your stomach with food before bed.
- Say no to fast food and sweets.
- Limit alcohol.
- Drink plenty of clean water.
- Eliminate semi-finished products.
- Keep a food diary.
Eating before and after training
Proper nutrition is especially necessary if you combine diet with sports, and the diet for weight loss before and after exercise 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:
- garnish of rice or pasta with turkey or chicken;
- potatoes with lean fish or meat;
- porridge and eggs;
- low-fat cottage cheese with coarse bread.
Diet after a weight loss workout should not include carbohydrates, because they return the released fat to the tissues and use the energy of food instead of free fat molecules. The eating tactics here are as follows: more protein. It is found in the following products:
- chicken meat;
- lean meat and fish;
- boiled eggs or scrambled eggs;
- cottage cheese products.
This approach should be chosen by those whose sole purpose is to get rid of fat. If you do not mind getting muscle benefits from training, then you need to close the so-called carbohydrate window - it lasts up to 30 minutes. after the end of the lesson. This way you can easily get a beautiful embossed body. For this reason, include about 40% of carbohydrates in the diet in the form of:
- buckwheat;
- 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 for 7 days. Below is a fitness diet with frequent meals on a schedule. It is suitable for strength training and jogging.
First day
- Breakfast: portion of oatmeal, 1 egg yolk and 2 egg whites, freshly squeezed orange juice.
- Breakfast: vegetable juice, 100 g rice garnish.
- Lunch: chicken salad, 50 g potatoes, 1 apple.
- Snack: low-fat yogurt and fruit mix.
- Dinner: a portion of shrimp, vegetable salad.
Second day
- Breakfast: muesli with milk, 2 eggs, 1 peach.
- Breakfast: 1 orange, 100 g of cottage cheese, preferably fat-free.
- Lunch: a portion of fresh fish, 100 g of rice and vegetables for garnish.
- Snack: 50 g of baked potatoes, low-fat yogurt.
- Dinner: lettuce, 100 g chicken fillet.
Third day
- Breakfast: some strawberries, scrambled eggs, a portion of oatmeal.
- 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 stewed fish.
Fourth day
- Breakfast: portion of oatmeal, 1 grapefruit, low-fat milk.
- Breakfast: 1 banana, low-fat cottage cheese.
- Lunch: 100 g buckwheat, 100 g chicken fillet, vegetables in the form of a salad.
- Snack: fruit salad, low-fat yogurt.
- Dinner: 100 g chicken, boiled beans, salad with dressing.
Fifth day
- Breakfast: scrambled eggs, a portion of buckwheat, 1 peach, orange juice.
- Breakfast: a mixture of fruit, 100 g of low-fat cottage cheese.
- Lunch: 100 g poultry, 150 g buckwheat, 1 apple.
- Snack: baked potatoes, kefir.
- Dinner: 100 g corn, 100 g beef, salad.
Sixth day
- Breakfast: oatmeal, a glass of milk with the lowest fat content.
- Breakfast: low-fat cottage cheese, 1 banana.
- Lunch: 150 g beef, a mixture of carrots, peas and corn.
- Snack: vegetable juice, boiled mass.
- Dinner: 200 g poultry, lettuce.
Seventh day
- Breakfast: 150 g buckwheat, 1 egg, 1 green apple.
- Breakfast: 1% cottage cheese, 2 bananas.
- Lunch: salad, 150 g of stewed fish, 100 g of rice, orange juice.
- Snack: 1 peach, yogurt.
- Dinner: 200 g fish, garnish with vegetable mixture.
What to drink for fast weight loss
Without fluid, weight loss will not be as effective. In addition to water, there are other drinks that speed up the process of removing fat:
- Green tea with a slice of lemon. The enzyme tea stops the absorption of carbohydrates, while lemon causes the body to use fat.
- Black tea with ginger. Rejuvenation and acceleration of metabolism - this is the effect of this drink.
- Freshly squeezed juice. Apple, grapefruit, carrot, pumpkin and tomato have proven to be the best in weight loss.
- Dairy products. Milk reduces the desire 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 in the diet of a system of combined products. This method is easiest to implement using a special table that is easy to find on the web. In it, conventional signs indicate the right, limited and unacceptable combination of different products, which will facilitate the formation of tasty and healthy balanced food recipes from them.