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 stick to for a long time.This could include low calorie diets and fasting.You can perform these methods under the supervision of experts or independently at home.They will definitely reduce the weight.But the effect will be temporary: just stick to them.

Fasting

By torturing yourself with hunger strikes, you lose not only your body fat, 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.

Please note that this 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 resorting to this technique.But if you decide to do so, it is better to start a hunger strike from day 1.Time without food will boost 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 amounts.

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 right to lose weight at home?This is the question you should be interested in.Only with a competent approach to diet planning will the weight loss not be temporary.The pounds will come off gradually and continuously.

Basic principles of proper nutrition

By following the right approach to formulating your diet, you are making your body healthier every day.Weight goes away and vigor and energy come to replace it.Diets and hunger strikes reduce weight, but after they end, the weight comes back (it can come with twice the value).

Eating only low-calorie foods is wrong.You just need to control the amount of food consumed and their ratio (one to another).

A properly formulated diet that is consistently followed is the key to success.The third part of it should be animal proteins.All others are plant foods.

Don't torture yourself.Avoid foods you don't like.Eat what you really enjoy (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.

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 mass.

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

Strictly follow the product combination rules.For example, you should not eat meat with carbohydrates and milk.

Drink constantly.Not just juices, but pure 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 received norm 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. Between them, have light snacks.

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, beef, veal.Sausage, frankfurters and smoked meats are enemies whose consumption should be avoided.Fat and skin from pieces of meat should be removed.Boiling 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 (perch, perch, cod, perch).
• Third - eggs.Eggs are a high-calorie product.But it has to 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 specifically, the basis of the diet is fermented dairy products (cottage cheese, fermented baked milk, kefir).Sour cream and cream are allowed in small amounts (but rarely).
• Fifth - animal fats.We are also talking about butter and other fats.Fats are 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 to cook without oil.But if the recipe requires it, then let it be soy, olive, corn or sunflower.The best oil is cold pressed oil.For weight loss, it is better to cook in a double boiler.
• Seventh - vegetables.You must eat greens (cilantro, celery, spring onions, dill), cabbage (broccoli, cauliflower, cabbage), peppers, cucumbers, onions, tomatoes, garlic.Only potatoes are not allowed.Even a large number of the vegetables listed 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 cereal?These are wheat, rice, millet and buckwheat.The pasta should be hard.A serving 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 whole grain or bran bread.Eating baked goods is unacceptable during weight loss.You can only afford it at the maintenance stage and then in very small quantities.Be sure to follow your eating schedule (unhealthy foods should be eaten 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, marjoram, 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

• oatmeal (ingredients: milk, oat flakes, dried apricots, raisins), milk (glass), boiled eggs (2 pcs.).
• 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 porridge and mushrooms, pumpkin and tomato salad, juice (glass).
• fish soup, chopped vegetables, meat steak, juice (glass).
• borscht, zrazy (tomato and cheese), buckwheat porridge, cocoa.

Afternoon snack options

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

Dinner options

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

If the meal menu includes juice, then you should know that it is not store-bought juice, but homemade, with a small amount of sugar.

Nutritional Characteristics

Health and nutrition according to the rules are on the same level.Therefore, 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. During a charging week, we eat more fish and meat.
4. Alcohol is excluded.
5. We don't eat conservatively.
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 overeat.

Exercise 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 5-20 minutes on exercises is enough.

Skilled trainers say that during exercise you should 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. Don't eat right before bed.

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

Keep calm.Nervousness does not help with 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 weight loss process is delayed for a long time.What's going on?Why is this happening?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 training provide an energy boost to the brain and muscles.By consuming carbohydrates, we help the body expend energy and burn fat stores.
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 digestion of food and the very functioning of an organ such as the stomach.If you include fatty foods in your plate before exercise, you will experience nausea and colic during the workout.

Before training you should eat:

• scrambled eggs (white only) and oatmeal.
• meat (turkey, chicken or just breast) with bread (only coarsely ground), rice.
• beef steak (lean) and fries.

Regarding meal times:

1. Soup and salad in large portions must be consumed 2 hours before classes.The food will be digested within the specified 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 shake before training.Reception time is half an hour before classes.You should eat fruits that have a low glycemic index: strawberries, apples, pears.Whey protein drink.

For better mobilization of fat from the cells, drink strong green tea or coffee 30 minutes before exercise.Then a lot of fat will be burned and less amino acids, glycogen and glucose.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 about 2 hours.

After training, you don't need to eat anything.The body gets rid of it by digesting food and not by destroying fat deposits.If you feel sick with hunger, 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 well as muscle growth.Calories are not converted into fat mass.

After training, it is best to drink liquid carbohydrates.For example, grape or cranberry juice.Trainers also advise replenishing the body with protein.It had better be a protein shake.You need to drink it immediately after the end of classes.Regular egg whites can be substituted for 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 to eat after training.Eat chicken breasts (skinless), 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 function 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 appointed time.

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

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

If you do not pay much attention to the drink, there is a good chance that the training will not work due to 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 intense training makes the receptors in the throat and gastrointestinal tract less sensitive.You have to drink constantly.

Bad symptoms include:

• headache?
• thirsty;
• anorexia?
• fatigue;
• dry lips;
• irritable?
• dry mouth.

If you experience at least two of these symptoms, be sure to start drinking water immediately.If it's completely unbearable, stop the workouts.

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 there are and how they interact with each other.

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