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 could include low-calorie diets and fasting.You can perform these methods under the supervision of specialists or independently at home.They will definitely reduce weight.But the effect will be temporary: as long as you stick to them.

Starvation

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 rapid.You only need to drink water and green tea.The body is well cleansed of harmful elements:

• slags;
• allergens;
• toxins.

Keep in mind that the method is not secure.It is not recommended to stick to 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 still decide, it is better to start a hunger strike from day 1.Time without eating will boost your metabolism.

The principle of a low-calorie diet is also restriction.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 good willpower.Therefore, we strongly recommend that you take a completely different approach.

How to eat right to lose weight at home?This is the question that should interest you.Only with a competent approach to diet planning will weight loss not be temporary.The kilograms will go away gradually and constantly.

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 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 formulated 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 enjoy (but with the right approach).The road is generally open for meat lovers.When properly prepared (boiled or steamed) and consumed (with vegetables), you can lose weight well.

Don’t 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 mass.

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

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

Drink constantly.Just 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 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 must know when it will be fed.The number of meals should not be less than 3. Between them, 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 eat:

• First - meat.“Healthy” meat does not include, for example, pork and other fatty varieties.Meat for proper nutrition is poultry, veal, beef.Sausage, 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-fat (pike perch, pollock, cod, perch).
• Third - eggs.Eggs are a high-calorie product.But they must be.The product is very difficult to digest.You need to 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, 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 per 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 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 figure.
• 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?What cereals?These are wheat, rice, millet and buckwheat.Pasta must be hard.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 should eat 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.Be sure to follow the timing of food intake (unhealthy foods should be consumed 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 completely useless calories.

A menu that leads to weight loss

The menu for every 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-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 porridge and mushrooms, pumpkin and tomato salad, juice (glass);
• fish soup, chopped vegetables, meat chop, 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 chop, chopped vegetables, green tea;
• Greek salad, fish cutlet, 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 ones, with a small amount of sugar.

Nutritional Features

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 types of food.There is no monotony.
3. During one billing week, we eat more fish and meat.
4. Alcohol is excluded.
5. We don't 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 process of losing weight.The main thing is daily exercise.Don’t torture yourself with hour-long workouts; spending 5-20 minutes on exercises is enough.

Competent fitness trainers 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 thin waist, 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.

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

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

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

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 reserves.
3. Proteins during exercise will serve as amino acids for your muscles.The 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 very functioning of an organ such as the stomach.If you include fatty foods on your plate before exercise, you will feel nausea and colic during the workout.

Before training you need to eat:

• omelette (only whites) and oatmeal;
• meat (turkey, chicken or just breast) with bread (coarsely ground only), rice;
• beefsteak (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 become 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 classes.You need to eat fruits that have 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.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 debilitated by a headache.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 by destroying fat deposits.If you feel sick from hunger, it is better 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 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 proteins.It would be better if it was a protein shake.You need to drink it 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 options for post-workout food.Eat chicken breasts (without skin), but not legs.

In addition, after training sessions 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’s clear how to eat before and after training.What can you drink?The drinking regimen 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 workout lasts for an hour or more, then drink special athletes' drinks.They are useful because their composition contains useful elements.It is allowed to drink freshly squeezed juices (only natural).

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

And one more thing.Don't drink only when you're thirsty.When you feel it, 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, be sure to immediately start drinking water.If it is completely unbearable, stop training sessions.

If you still can’t lose weight, look at yourself from the outside and conduct an analysis.Perhaps you do not understand how the human body works, so you are not meeting its 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.It is enough to eat right and exercise physically every day.