Menu for every day of proper nutrition for weight loss

It is very easy to gain excess weight, but it is difficult to get rid of it.What should I do?Is it really impossible to lose those hated pounds?Maybe.The main thing is to choose a technique that you can stick to for a long time.This may include low-calorie diets and fasting.You can perform these methods under the supervision of specialists or independently at home.They will definitely lose weight.But the effect will be temporary: as long as you stick to them.

fasting

By torturing yourself with hunger strikes, you lose not only the fat component of your body, but also the muscle component.The speed of weight loss is fast.You only need to drink water and green tea.The body is well cleansed of harmful elements:

• slag;
• allergens;
• toxins.

Keep in mind that the method is not foolproof.It is not recommended to stick to it for more than seven days.The maximum duration of the hunger strike is 3 days.We do not recommend using this technique.But if you still decide, it is better to start a hunger strike from the first day.Fasting will increase your metabolism.

The principle of a low-calorie diet is also restrictive.The total nutritional value of the daily diet should not exceed 1500 kcal.Carbohydrates and fats should be consumed in minimal quantities.

Both methods are very difficult to sustain unless you have goodwill.Therefore, we strongly recommend that you take a completely different approach.

How to eat properly to lose weight at home?This is the question that should interest you.Only with a competent approach to diet planning, weight loss will not be temporary.The pounds will come off gradually and steadily.

Basic principles of proper nutrition

Adhering to the right approach to form your diet, you make your body healthier every day.Weight goes away and energy and vigor come to replace it.Diets and hunger strikes reduce weight, but after they end, the weight boomerangs back (it can even come with twice the value).

Eating only low-calorie foods is wrong.You just need to check the amount of food consumed and their percentage (to each other).

A properly formulated diet that is consistently followed is the key to success.The third part of it should be animal protein.Everything else is plant food.

Don't torture yourself.Avoid foods you don't like.Eat what you really like (but with the right approach).The road is generally open to meat lovers.When properly prepared (boiled or steamed) and consumed (with vegetables), you can lose weight well.

Do not stick to the calorie diet "named in the books".It is individual and depends on the amount of movement a person does per day.Calculate it for your measure.

Avoid foods high in fat and glucose.To process them, the body has to spend a lot of energy.

Strictly follow the rules for combining products.For example, you should not eat meat with carbohydrates and milk.

Drink constantly.Only not liquids, but purified water.The amount is calculated as follows: 30 ml of water multiplied by the number of kilograms of your weight.The calculated rate includes tea, soups and other liquids.Fifty percent of the intake rate should come from water.

Diet is not just a combination of words.The body needs to know when to feed.The number of meals should not be less than 3. Between them, have snacks.

Eating with the right approach

Before we look at the menu, let's talk a little about the products.So how should you eat to lose weight at home?Here's what we eat:

• First - meat."Healthy" meat does not include, for example, pork and other fatty varieties.Meat for proper nutrition is poultry, beef, veal.Sausages, frankfurters and smoked products are enemies whose consumption should be avoided.Fat and skin from pieces of meat should be removed.Boiling in a little oil, steaming or water is the way to cook.
• Second - fish.It is necessary to include it in the diet more often than meat.The cooking method is the same.Fish varieties should be low-fat (perch, perch, cod, perch).
• Third - eggs.Eggs are a high-calorie product.But they should be.The product is very difficult to digest.You should eat no more than 3 pieces (per week).To lose weight, it is better to include quail eggs in your diet, which are much healthier than chicken eggs.
• Fourth - dairy products.More precisely, the basis of the diet is fermented milk products (cottage cheese, baked fermented milk, kefir).Yogurt and cream are allowed in minimal quantities (but rarely).
• Fifth - animal fats.We are talking about both butter and other fats.Fats are essential for the proper functioning of body systems.Five grams a day will be enough.The body's needs will be met and the weight loss process will be more effective.
• Sixth - vegetable oil.Try to cook without oil.But if the recipe calls for it, then let it be soy, olive, corn or sunflower.The best oil is cold pressed oil.For weight loss, it is good to cook in a double boiler.
• Seventh - vegetables.You should eat greens (cilantro, celery, green onions, fennel), cabbage (broccoli, cauliflower, cabbage), peppers, cucumbers, onions, tomatoes, garlic.Only potatoes are not allowed.Even a large number of listed vegetables will not harm your figure.
• Eighth - fruits (berries).They are a source of vitamins.Dry fruits are also allowed.The healthiest fruits are those that grow in our climate.
• Ninth - cereals and pasta.What should you eat to lose weight fast?What cereal?These are wheat, rice, millet and buckwheat.The pasta should be firm.A portion of cereal (pasta) is 200 grams.
• Tithe - bread.The amount of bread per day is 30-40 grams.Instead of premium white bread, you should eat wheat or bran bread.Eating baked goods is unacceptable during weight loss.You can afford it only in the maintenance phase and then in very small amounts.Be sure to follow the time of food intake (unhealthy foods should be consumed in the morning).
• Eleventh - salt.You should salt your food a little less than usual.For taste, it is better to use spices: pepper, nutmeg, basil, coriander, curry, oregano, cloves, lemon balm, ginger.

And finally about sugar.We completely rule it out.Sugar is empty and completely useless calories.

A menu that leads to weight loss

The menu for each day of proper nutrition for weight loss includes the options listed below.

Breakfast options

• semolina (ingredients: milk, oat flakes, dried apricots, raisins), milk (glass), soft-boiled eggs (2 pieces);
• fish cooked in batter;mashed potatoes and milk (glass);
• muesli and milk, egg (1 piece), fruit juice.

Second breakfast options

• yogurt, 2 bananas, orange;
• low-fat cottage cheese and sour cream, apples;
• pancakes filled with cottage cheese and milk.

Lunch options

• chicken noodles (soup), buckwheat and mushroom porridge, pumpkin and tomato salad, juice (glass);
• fish soup, chopped vegetables, pieces of meat, juice (glass);
• borscht, zrazy (tomato and cheese), buckwheat porridge, cocoa.

Afternoon food options

• sandwich (bread and cheese), milk (glass);
• salad (tomato and sour cream), juice;
• yogurt and any fruit (in season).

Dinner options

• chicken pieces, chopped vegetables, green tea;
• Greek salad, fish cakes, milk;
• boiled vegetable salad (vinaigrette), boiled chicken, green tea.

If the meal menu contains juice, then you should know that these are not store-bought juices, but homemade, with a small amount of sugar.

Nutritional properties

Health and nutrition according to the rules are on the same level.Therefore, be sure to follow the above principles and remember the features of your new eating behavior.

1. Eat 3-5 times a day.
2. Eat a variety of food types.There is no monotony.
3. During a billing week, we eat more fish and meat.
4. Alcohol is excluded.
5. We do not eat preservatives.
6. Instead of sweet drinks, we drink mineral water.
7. We always prepare fresh dishes.
8. Prohibited: chocolate, flour, marshmallows and ice cream.
9. We don't overeat.

Sport and weight loss

Sports will speed up the process of losing weight.The main thing is daily exercise.Don't torture yourself with hour-long workouts;it is enough to spend 5-20 minutes on exercises.

Competent fitness trainers say that you should follow nutritional recommendations during exercise.Namely:

1. A competent approach to weight loss assumes that a person always gets enough sleep.Lack of sleep is perceived by the human brain in the same way as malnutrition.
2. For a slim waistline, eat plant-based foods for dinner.
3. Do not eat right before bed.

Cardio exercises are a good stimulant for proper weight loss.They last an hour and a half.During this time, subcutaneous fat is converted into muscle mass.

Stay calm.A nervous state is not an aid to losing weight.

Always expand your nutritional horizons.The strongest and most famous athletes know almost everything about the rules of nutrition.More than any nutritionist, for sure.

Following the above recommendations, sometimes the process of losing weight drags on for a long time.What is the job?Why is that so?It turns out you need to know how to eat when you work out.

The maximum effect is achieved in the following cases:

1. The diet contains proteins and carbohydrates.
2. Carbohydrates during exercise provide an energy boost for the brain and muscles.By consuming carbohydrates, we help the body expend energy and burn fat stores.
3. Proteins during training will serve as amino acids for your muscles.Proteins will not release energy, but will begin to carry out protein synthesis immediately after exercise.
4. If the amount of fat in the diet is less than 3 grams.
5. Fat greatly slows down the speed of food digestion and the very functioning of an organ such as the stomach.If you include fatty foods in your plate before exercise, you will feel nauseous and stomach ache during exercise.

Before training you should eat:

• omelette (whites only) and oatmeal;
• meat (turkey, chicken or breast only) with bread (only coarsely ground), rice;
• steak (lean) and potatoes.

Regarding meal times:

1. Soup and salad in large portions should be eaten 2 hours before class.The food will be digested within the given time and the stomach will be emptied.
2. Porridge and cottage cheese - half an hour before training.
3. If you want to not only reduce body fat, but also build muscle, eat fruit with a protein drink before your workout.The waiting time is half an hour before the lesson.You should eat fruits that have a low glycemic index: strawberries, apples, pears.Drink - whey protein drink.

For the best mobilization of fat from the cells, drink strong green tea or coffee 30 minutes before exercise.Then more fat and less amino acids, glycogen and glucose will be burned.As a result, during exercise, you will feel tired later than usual.And you won't be debilitated by a headache after your workout.The effect of strong tea (coffee) lasts about 2 hours.

After training, you do not need to eat anything.The body is distracted by digesting food, and not by destroying fat deposits.If you feel hungry, it is better to drink a glass of regular milk or a protein shake.

After training (after 20 minutes), the body actively consumes carbohydrates and proteins.Recovery occurs, as well as muscle growth.Calories do not turn into fat mass.

After training, it is better to drink liquid carbohydrates.For example, grape or cranberry juice.Trainers also advise replenishing the body with protein.It would be better if it was a protein shake.You should drink it immediately after the lesson.Regular egg whites can replace the cocktail.You can also eat any protein food.The main thing is that it is a small portion of a protein product (about the size of your palm).Milk, yogurt, fatty pork, cottage cheese are not the best options for post-workout food.Eat the chicken breast (skinless), but not the legs.

In addition, after training sessions are excluded: chocolate products, tea, chocolate.The reason is that the drinks contain caffeine, which negatively affects the functioning of insulin.

conclusion!Exercise in the morning.Drink coffee (tea) before training.And after classes, take a break of 2 hours and drink coffee only after the appointed time.

Now it is clear how to eat before and after training.What can you drink?The drinking regime is as follows: before performing training exercises, be sure to drink water (1 glass);during exercise, drink after 20 minutes in small sips.

If your training lasts an hour or more, then drink special drinks for athletes.They are useful because their composition contains useful elements.It is allowed to drink freshly squeezed juices (only natural).

If you do not pay special attention to drinking, there is a high probability that the exercise will not work due to the lethargy of the body.

And one more thing.Don't just drink when you're thirsty.When you feel it, your body will already be dehydrated.Why is this happening?Because exercising at an intense pace makes the receptors in the throat and gastrointestinal tract less sensitive.You have to drink constantly.

Bad symptoms include:

• headache;
• thirsty;
• lack of appetite;
• fatigue;
• dry lips;
• nervousness;
• dry mouth.

If you have at least two of these symptoms, make sure you start drinking water right away.If it is completely unbearable, stop the training sessions.

If you still can't lose weight, look at yourself from the outside and do an analysis.Maybe you don't understand how the human body works, so you're not meeting its needs properly.Or you think you're doing everything right, but you're not.You don't know what food groups exist and how they interact with each other.

Let's summarize.It is possible to lose weight at home.It is enough to eat properly and exercise every day.