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how to eat to lose weight

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

Basic principles of healthy eating for weight loss

How to eat to lose weight? Make food your ally and unite against a common enemy - overweight. Here are the proper nutritional foundations for weight loss:

What to eat and what not to eat when losing weight
  1. Don't skip breakfast.
  2. Cook on a schedule five times a day.
  3. Eat most food during the day.
  4. Don't rush to eat everything at once.
  5. Don't fill your stomach with food before going to bed.
  6. Say no to fast food and candy.
  7. Limit alcohol products.
  8. Drink plenty of clean water.
  9. Eliminate semi-finished products.
  10. Keep a food diary.

Nutrition before and after training

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

  • A garnish of turkey or chicken with rice or pasta;
  • potatoes with lean fish or lean meat;
  • porridge and eggs;
  • Low-fat cottage cheese with grits.

Nutrition after weight loss training should not include carbohydrates, as they return the released fat to the tissues and use food energy instead of free fat molecules. The nutritional strategy here is this: more protein. It is present in the following products:

Fruits and Weight Loss Equipment
  • poultry;
  • lean meat and fish;
  • boiled or scrambled eggs;
  • Curd products.

This method should be chosen by those who only aim to get rid of fat. If you don't mind getting muscle benefits from your training, then you should close the so-called carb window -- it can last up to 30 minutes. After the course is over. So you can easily get a beautiful embossed body. For this reason, add about 40% carbohydrates to your diet in the form of:

  • Buckwheat;
  • barley or millet porridge;
  • oatmeal;
  • white rice;
  • Spaghetti;
  • Banana or freshly squeezed juice.

Sample menu of the week

How to lose weight at home? Create a complete weight loss diet plan for yourself in 7 days. Here is a fitness diet with multiple meals planned. Good for strength training and jogging.

Oatmeal with Fruit and Milk for Weight Loss

first day

  1. Breakfast: 1 oatmeal, 1 egg yolk, 2 protein, freshly squeezed orange juice.
  2. Second breakfast: vegetable juice, 100g rice garnish.
  3. Lunch: Chicken salad, 50g potatoes, 1 apple.
  4. Snack: Low-fat yogurt mixed with fruit.
  5. Dinner: one shrimp, vegetable salad.

the next day

  1. Breakfast: Muesli, 2 eggs, 1 peach.
  2. Second breakfast: 1 orange, 100 g cottage cheese, preferably nonfat.
  3. Lunch: One fresh fish, 100 grams of rice, and vegetables.
  4. Snack: 50 grams of baked potatoes, low-fat yogurt.
  5. Dinner: vegetable salad, 100g chicken fillet.

day three

  1. Breakfast: some strawberries, scrambled eggs, and oatmeal.
  2. Second breakfast: carrot juice, low-fat yogurt.
  3. Lunch: 150g poached chicken with rice as garnish.
  4. Snack: vegetable juice, 100 g cheese.
  5. Dinner: 1 apple, vegetable salad, 150 grams of steamed fish.
Banana Cheese for Weight Loss

fourth day

  1. Breakfast: 1 oatmeal, 1 grapefruit, low-fat milk.
  2. Second breakfast: 1 banana, low-fat cottage cheese.
  3. Lunch: 100g buckwheat, 100g chicken fillet, vegetables in salad form.
  4. Snacks: fruit salad, low-fat yogurt.
  5. Dinner: 100 grams of chicken, boiled beans, salad dressing.

fifth day

  1. Breakfast: scrambled eggs, one buckwheat, one peach, orange juice.
  2. Second breakfast: mixed fruit, 100 g nonfat cheese.
  3. Lunch: 100 grams of poultry, 150 grams of buckwheat, 1 apple.
  4. Snacks: Baked potatoes, kefir.
  5. Dinner: 100 grams of corn, 100 grams of beef, salad.

Day 6

  1. Breakfast: Oatmeal, a glass of milk with the lowest fat content.
  2. Second breakfast: low-fat cottage cheese, a banana.
  3. Lunch: 150 grams of beef, a mixture of carrots, peas and corn.
  4. Snacks: vegetable juice, curds.
  5. Dinner: 200 grams of poultry meat, vegetable salad.

the seventh day

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

What to drink to lose weight fast

Without fluids, weight loss won't be as effective. Besides water, there are other beverages that can speed up the process of removing fat:

slimming juice
  1. Green tea with lemon slices. Tea enzymes prevent carbohydrates from being digested, while lemons allow the body to use fat.
  2. Black tea with ginger. Rejuvenate and speed up metabolism - this is the effect of this drink.
  3. fresh juice. Apples, grapefruit, carrots, squash and tomatoes have been shown to be the best for weight loss.
  4. dairy products. Milk reduces cravings for sweets, while kefir helps normalize digestion.

proper nutrition for weight loss

An effective weight loss method is a healthy and reasonable diet to lose weight, the principle of separation. It is based on including a combination product system in the diet. This method is easiest to apply using special forms that are easily found online. In it, conventional signs indicate correct, limited and unacceptable combinations of different products, which will make it easier for them to form delicious and healthy balanced food recipes.