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?Perhaps.The main thing is to choose a technique that you can follow for a long time.This may include low-calorie diets and fasting.You can perform these methods under the supervision of experts or independently at home.They will definitely reduce weight.But the effect will be temporary: as long as you comply with them.

Fast

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

• slag;
• allergens;
• toxins.

Remember that the method is not safe.It is not recommended to keep 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's better to start a hunger strike from the first day.Time without eating will increase your metabolism.

The principle of a low-calorie diet is also restriction.The total nutritional value of the daily diet should not exceed 1,500 kcal.Carbohydrates and fats should be consumed in minimal quantities.

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

How to eat well to lose weight at home?This is the question that should interest you.Only with a competent approach to food planning will weight loss not be temporary.The kilos will disappear gradually and steadily.

Basic principles of proper nutrition

By adhering to the right approach to shaping your diet, you make your body healthier every day.The weight goes away and vigor and energy come to replace it.Diets and hunger strikes reduce weight, but after they finish the weight returns like a boomerang (it can even reach double the value).

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

A properly formulated and consistently followed diet is the key to success.The third part must be made up of animal proteins.Everything else is plant foods.

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 for meat lovers.When well prepared (boiled or steamed) and consumed (with vegetables), you can lose weight well.

Don't limit yourself to the calorie diet “mentioned in books”.It is individual and depends on the amount of movement a person does per day.Calculate for its mass.

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

Strictly comply with product combination rules.For example, you shouldn't eat meat with carbohydrates and milk.

Drink constantly.Not just 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 norm includes tea, soups and other liquids.Fifty percent of the norm received 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. In between, have light 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 ate:

• First - meat.“Healthy” meat does not include, for example, pork and other fatty varieties.Meat for proper nutrition is poultry, veal and beef.Sausages, sausages and smoked meats are enemies whose consumption should be avoided.The fat and skin from the pieces of meat must be removed.Stewing with a little olive oil, cooking with steam or water is how it should be cooked.
• Second - fish.It is necessary to include it in the diet more often than meat.The cooking method is the same.Fish varieties must be low in fat (pike, pollock, cod, perch).
• Third - eggs.Eggs are a high-calorie product.But they must be.The product is very difficult to digest.You don't need to eat 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.More precisely, the basis of the diet is fermented milk products (cottage cheese, fermented baked milk, kefir).Sour cream and sour 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 cooking without oil.But if the recipe requires it, it should be soy, olive, corn or sunflower.The best oil is cold-pressed oil.To lose weight, it is best to cook in a double boiler.
• Seventh - vegetables.You need to eat greens (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 body.
• Eighth - fruits (berries).They are a source of vitamins.Dried fruits are also allowed.The healthiest fruits are those grown in our climatic conditions.
• Ninth – cereals and pasta.What to eat to lose weight quickly?Which cereals?These are wheat, rice, corn and buckwheat.The dough must be hard.One serving of cereal (pasta) is equivalent to 200 grams.
• Tenth - bread.The amount of bread per day is 30 to 40 grams.Instead of premium white bread, you should eat grain or bran bread.Eating baked goods is unacceptable during weight loss.You can buy it only in the maintenance phase and in very small quantities.Make sure you follow your food intake schedule (unhealthy foods should be eaten in the morning).
• Eleventh - salt.You need to salt your food a little less than usual.To add flavor, it is better to use spices: pepper, nutmeg, marjoram, coriander, curry, oregano, cloves, lemon balm, ginger.

And finally about sugar.We have deleted it completely.Sugar is empty calories and completely useless.

A menu that leads to weight loss

The daily diet menu suitable for weight loss includes the options listed below.

Breakfast options

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

Second breakfast options

• yogurt, 2 bananas, orange;
• low-fat cottage cheese and sour cream, apple;
• 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, meat cutlet, 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 cutlet, chopped vegetables, green tea;
• Greek salad, fish cutlets, milk;
• boiled vegetable salad (vinaigrette), boiled chicken, green tea.

If the meal menu contains juices, know that these are not store-bought juices, but homemade juices, with a little sugar.

Nutritional characteristics

Health and nutrition according to the rules are at the same level.Therefore, 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 food types.There is no monotony.
3. During a billing week, we eat more fish and meat.
4. Alcohol is excluded.
5. We don't eat preservatives.
6. Instead of sugary drinks, we drink mineral water.
7. We always prepare fresh dishes.
8. Forbidden: 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;spending 5 to 20 minutes on exercise is enough.

Competent fitness instructors say that during exercise you must follow nutritional recommendations.Namely:

1. A competent approach to losing weight 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 waist, eat plant-based foods for dinner.
3. Don't eat right before bed.

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

Stay calm.A nervous state does not help you lose weight.

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

By following the above recommendations, sometimes the weight loss process takes a long time.What's the problem?Why does this happen?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 proteins and carbohydrates.
2. Carbohydrates during training provide a boost of energy to the brain and muscles.By consuming carbohydrates, we help the body to expend energy and burn fat reserves.
3. Proteins during exercise will serve as amino acids for your muscles.Proteins will not release energy, but will begin to perform protein synthesis immediately after training.
4. If the amount of fat in the diet is less than 3 grams.
5. Fat greatly slows down the rate of food digestion and the functioning of an organ such as the stomach.If you include fatty foods on your plate before exercising, you will feel nausea and cramps during your workout.

Before training you need to eat:

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

Regarding meal times:

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

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

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

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

After your workout, it's best to drink liquid carbs.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 need to drink immediately after finishing classes.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 post-workout food options.Eat chicken breasts (skinless), but not legs.

Also, after training sessions are excluded: chocolate products, tea, chocolate.The reason is that the drinks contain caffeine, which negatively affects insulin function.

Conclusion!Train in the morning.Drink coffee (tea) before training.And after classes, take a 2-hour break, 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, drink water (1 glass);during exercise, drink after 20 minutes in small sips.

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

If you do not attach special importance to drinking, there is a high probability that your workout will not be successful due to the body's lethargy.

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

Bad symptoms include:

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

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

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 and that's why you're not meeting your needs correctly.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.Just eat well and exercise every day.