Menu for every day of proper nutrition for weight loss

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

On an empty stomach

By torturing yourself with hunger strikes, you lose not only the fat component of your body, but also the muscle component.The rate of weight loss is rapid.You should drink only water and green tea.The body is well cleaned of harmful elements:

• slags;
• allergens;
• toxins.

Note 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 resorting to this technique.But if you still decide, it's better to start a hunger strike from day 1. The time without eating will boost your metabolism.

The low-calorie diet principle is also a limitation.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 maintain unless you have good will.Therefore, we strongly recommend that you take a completely different approach.

How to eat properly to lose weight at home?This is the question you should be interested in.Only with a competent approach to diet planning, weight loss will not be temporary.The pounds will disappear gradually and permanently.

Basic principles of proper nutrition

By following the right approach to shaping your diet, you are making your body healthier every day.The weight disappears and in its place comes strength and energy.Diets and hunger strikes reduce weight, but after they end, the weight boomerangs back (it can even come with double the value).

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

A properly composed diet that is followed constantly is the key to success.The third part of it should be animal proteins.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 they are properly prepared (boiled or steamed) and consumed (with vegetables), you can lose weight well.

Don't stick to the "books" calorie diet.It is individual and depends on the amount of movement a person does per day.Calculate it for your table.

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 juices, 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 should come from water.

Diet is not just a combination of words.The body needs to know when to eat.The number of meals should not be less than 3. There are light snacks in between.

Food 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, veal, beef.Sausages, sausages and smoked products are enemies whose consumption should be avoided.The fat and skin from the pieces of meat should be removed.Sautéing with a little oil, steaming or water is the cooking method.
• 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 in fat (pike, pollock, 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 dairy products (cottage cheese, fermented baked milk, kefir).Sour cream 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.For weight loss, it is best to cook in a double boiler.
• Seventh - vegetables.You should eat vegetables (cilantro, celery, green onions, dill), cabbage (broccoli, cauliflower, cabbage), peppers, cucumbers, onions, tomatoes, garlic.Only potatoes are not allowed.Even a large number of the listed vegetables will not harm your figure.
• Eighth - fruits (berries).They are a source of vitamins.Dried fruits are also allowed.The healthiest fruits are those grown in our climate.
• Ninth - cereals and pasta.What to eat to lose weight fast?What cereals?These are wheat, rice, millet and buckwheat.The pasta should be firm.One portion of cereal (pasta) is 200 grams.
• Tenth - bread.The amount of bread per day is 30-40 grams.Instead of high-quality white bread, you should eat whole grain or bran bread.Eating baked goods is unacceptable during weight loss.You can only afford it at the maintenance stage and in very small amounts.Do not forget to follow the time of food intake (unhealthy foods should be eaten in the morning).
• The eleventh - salt.You should salt the food a little less than usual.For taste, it is better to use spices: black pepper, nutmeg, marjoram, coriander, curry, oregano, cloves, lemon balm, ginger.

And finally about sugar.We turn it off completely.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

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

Second breakfast options

• yogurt, 2 bananas, orange;
• low-fat cottage cheese and cream, apple;
• pancakes with cottage cheese and milk filling.

Lunch options

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

Options for afternoon snack

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

Dinner options

• chicken steak, chopped vegetables, green tea;
• Greek salad, fish cutlet, milk;
• salad of boiled vegetables (vinaigrette), boiled chicken, green tea.

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

Nutritional characteristics

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

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

Sports and weight loss

Sports will speed up the weight loss process.The main thing is daily exercise.Don't torture yourself with hour-long workouts;taking 5-20 minutes to exercise is enough.

Competent fitness trainers say that during training you should follow the recommendations for nutrition.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. Don't eat right before bed.

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

Be calm.Nervousness is not a weight loss aid.

Always expand your food 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 weight loss process drags on for a long time.what's going on why is it so Turns out you need to know how to eat when you're working out.

The maximum effect is achieved in the following cases:

1. The diet includes proteins and carbohydrates.
2. Carbohydrates during exercise provide an energy boost to the brain and muscles.By consuming carbohydrates, we help the body to use up energy and burn fat reserves.
3. Protein during exercise will serve as amino acids for your muscles.Proteins will not release energy, but will begin to carry out protein synthesis immediately after training.
4. If the amount of fat in the food is less than 3 grams.
5. Fat significantly slows down the rate of digestion of food and the very functioning of an organ such as the stomach.If you include fatty foods on your plate before a workout, you'll feel nauseous and colicky during your workout.

Before training you should eat:

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

Regarding meal times:

1. Soup and salad in large portions should be eaten 2 hours before classes.The food will be digested within the specified time and the stomach will be emptied.
2. Oatmeal 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 a workout.Reception time is half an hour before classes.You should eat fruits with a low glycemic index: strawberries, apples, pears.Drink - whey protein drink.

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

You don't need to eat anything after a workout.The body is distracted by digesting food, not by destroying fat deposits.If you feel sick from hunger, it is better to drink a glass of plain 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 don't turn into fat.

After training, it is better to drink liquid carbohydrates.For example, grape or cranberry juice.Trainers also advise to replenish the body with proteins.It had better be a protein shake.You should drink it immediately after the classes are over.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 protein product (about the size of your palm).Milk, yogurt, fatty pork, cottage cheese are not the best post-workout food options.Eat chicken breasts (without the skin) but not thighs.

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

Conclusion!Train in the morning.Drink coffee (tea) before training.And after classes, take a break of 2 hours and drink coffee only after the specified 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, do not forget to drink water (1 glass);during training, drink it after 20 minutes in small sips.

If your workout lasts an hour or more, then drink special sports drinks.They are useful because there are useful elements in their composition.It is allowed to drink freshly squeezed juices (only natural).

If you do not attach much importance to drinking, there is a high probability that the training will not work due to lethargy of the body.

And one more thing.Don't just drink when you're thirsty.By the time you feel it, your body will already be dehydrated.why this happens Because high-intensity exercise makes the receptors in the throat and gastrointestinal tract less sensitive.You have to drink constantly.

Bad symptoms include:

• headache;
• thirsty;
• lack of appetite;
• tiredness;
• dry lips;
• irritability;
• dry mouth.

If you feel at least two of these symptoms, be sure to start drinking water immediately.If it is completely unbearable, stop training.

If you still can't lose weight, look 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 right and exercise every day.