A 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 do for a long time.These include low-calorie diets and fasting.You can do this method under the supervision of an expert 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 starvation attacks, 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 secure.It is not recommended to stick it for more than seven days.The maximum duration of a 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 day -1.Time without eating 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 of these 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 right to lose weight at home?This is a question that should interest you.Only with a competent approach to diet planning, weight loss is not temporary.Kilograms will disappear gradually and constantly.

Basic principles of proper nutrition

By following the right approach to form your diet, you make your body healthier every day.The weight is gone, and passion and energy come to replace it.Diets and starvation attacks 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 only need to control the amount of food used and their percentage (of each other).

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

Don't torture yourself.Avoid foods you don't like.Eat what you enjoy (but with the right approach).This road is usually open for meat lovers.When properly prepared (boiled or steamed) and eaten (with vegetables), you can lose weight well.

Do not stick to the calorie diet "named in the book."It is individual and depends on the amount of movement of a person every day.Calculate it for your mass.

Avoid foods with a lot of fat and glucose.To process it, the body needs to spend a lot of energy.

Strictly adhere to the rules for combining products.For example, you cannot eat meat with carbohydrates and milk.

Drink always.Only not juice, but purified water.The amount is calculated as follows: 30 ml of water multiplied by the number of kilograms of your body weight.The calculated norm includes tea, soup and other liquids.Fifty percent of the accepted norm should come from water.

Diet is not just a combination of words.The body must know when it will be fed.The number of meals should not be less than 3. Between them, have snacks.

Food with the right approach

Before looking 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 types of fat.Meat for proper nutrition is chicken, beef, beef.Sausages, frankfurters, and smoked products are enemies whose consumption should be avoided.Fat and skin from pieces of meat must be removed.Stewing with a little oil, cooking with steam or water is how you should 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 in fat (pike perch, pollock, cod, perch).
• Third - Eggs.Eggs are a high-calorie product.But they must.This product is very difficult to digest.You should eat no more than 3 pieces (a week).To lose weight, it is better to include quail eggs in your diet, which are healthier than chicken eggs.
• The fourth product - Dairy.More precisely, the basis of the diet is fermented milk products (cottage cheese, fermented baked milk, kefir).Sour cream and cream are allowed in minimal (but rare) quantities.
• Fifth - animal fat.We are talking about butter and other fats.Fat is essential for the proper functioning of the body's systems.Five grams a day will be enough.The body's needs will be replenished, and the weight loss process will be more effective.
• Sixth - vegetable oil.Try cooking without oil.But if the recipe calls for it, then let it be soy, olive, corn or sunflower.The best oils are cold pressed oils.For weight loss, it is better to cook in a double boiler.
• Seventh - vegetables.You need to eat vegetables (coriander, celery, green onion, dill), cabbage (broccoli, cauliflower, cabbage), pepper, cucumber, onion, tomato, garlic.Only potatoes are not allowed.Even a large number of vegetables listed will not harm your figure.
• Eighth - Fruit (berry).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 cereal?These are wheat, rice, millet and buckwheat.Pasta must be tough.A serving of cereal (pasta) is 200 grams.
• Tenth - bread.The amount of bread per day is 30-40 grams.Instead of premium white bread, you need to eat whole grain or bran bread.Eating baked goods is unacceptable during weight loss.You can afford it only at the maintenance stage and then in very small quantities.Make sure you follow the time of food intake (unhealthy food should be eaten in the morning).
• Eleventh - salt.You need to salt your food a little less than usual.For taste, it is better to use seasonings: pepper, nutmeg, marjoram, coriander, curry, oregano, cloves, lemon balm, ginger.

And finally about sugar.We exclude it completely.Sugar is empty and 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, oat flakes, dried apricots, raisins), milk (glass), soft egg (2 pieces);
• fish cooked in batter;mashed potatoes and milk (glass);
• Muesli and milk, egg (1 piece), fruit juice.

Second breakfast option

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

Lunch options

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

Afternoon snack options

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

Dinner options

• Chicken coquette, chopped vegetables, green tea;
• Greek Salad, Fish Cutlet, Milk;
• Boiled vegetable salad (vinaigrette), boiled chicken, green tea.

If the menu contains juice, then you should know that this is not store-bought juice, but homemade, with little sugar.

Nutritional characteristics

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

1. Eat 3-5 times a day.
2. Eat a variety of foods.No monotony.
3. During one billing week, we ate more fish and meat.
4. Alcohol is excluded.
5. We do not eat preservatives.
6. Instead of sugary drinks, we drink mineral water.
7. We always prepare fresh dishes.
8. Prohibited: Chocolate, flour, marshmallows and ice cream.
9. We don't eat too much.

Sports and weight loss

Sports will speed up the process of losing weight.The main thing is daily practice.Don't torture yourself with an hour-long workout;Spending 5-20 minutes on training is enough.

Competent fitness trainers say that during training you must follow the nutritional recommendations.That is:

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

Keep calm.A nervous state is not an aid to weight loss.

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 takes a long time.What's the problem?Why is this so?It turns out that you need to know how to eat during training.

The maximum effect is achieved in the following cases:

1. The diet contains protein and carbohydrates.
2. Carbohydrates during exercise provide an energy boost to the brain and muscles.By eating carbohydrates, we help the body expend energy and burn fat reserves.
3. Protein during exercise will serve as amino acids for your muscles.Protein will not release energy, but will begin to synthesize protein immediately after training.
4. If the amount of fat in the diet is less than 3 grams.
5. Fat greatly slows the rate of digestion of food and works very well with organs such as the stomach.If you put fatty food on your plate before exercise, you will feel nauseous and colic during exercise.

Before training, you need to eat:

• omelette (only white) and oatmeal;
• meat (turkey, chicken or just breast) with bread (coarse ground only), rice;
• Beefsteak (Lean) and Potatoes.

Regarding meal times:

1. Soups and salads in large portions should be eaten 2 hours before class.The food will be digested in the specified time and the stomach will be empty.
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 training.Reception time is half an hour before class.You need to eat fruits that have a low glycemic index: strawberries, apples, pears.Drinks - whey protein drinks.

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

After training, you do not need to eat anything.The body is disturbed by digesting food, and 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 exercise (after 20 minutes), the body actively uses 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 supplementing the body with protein.Even better if it's a protein shake.You need to drink it immediately after finishing the class.Plain egg whites can replace the cocktail.You can also eat protein foods.The main thing is that it is a small part of the protein product (about the size of your palm).Milk, yogurt, pork, cottage cheese are not the best choices for post-workout meals.Eat chicken breasts (without the skin), but not the legs.

In addition, after the training session, the following are excluded: chocolate products, tea, chocolate.The reason is that the drink contains caffeine, which has a negative effect on insulin function.

Conclusion!Train in the morning.Drink coffee (tea) before training.And after class, rest for 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 regimen is as follows: Before doing training exercises, make sure you drink water (1 glass);During exercise, drink after 20 minutes in small sips.

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

If you do not attach special importance to drinking, there is a high probability that exercise will not work due to body fatigue.

And one more thing.Do not drink only when you are thirsty.When you feel it, your body is already dehydrated.Why does this happen?Because training at an intense pace makes the receptors in the throat and gastrointestinal tract less sensitive.You need to drink continuously.

Adverse symptoms include:

• headache;
• thirst;
• lack of appetite;
• tiredness;
• dry lips;
• irritation;
• dry mouth

If you experience at least two of these symptoms, make sure you start drinking water.If it becomes unbearable, stop the training session.

If you still can't lose weight, look at yourself from the outside and conduct 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 physically every day.