Menu for every day of proper nutrition to lose weight

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 stay with 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 lose weight.But the effect will be temporary: as long as you stick to them.

Fasting

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

• Slashes;
• allergens;
• toxins.

Remember that the method is not reliable.It is not recommended to stick for more than seven days.The maximum duration of the 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.Fasting will increase your metabolism.

The principle of a low-calorie diet is also a limitation.The total nutritional value of the daily diet should not exceed 1500 kcal.Carbohydrates and fats should be consumed in minimum quantities.

Both methods are sustainable unless you put in good will.Therefore, we recommend that you take a completely different approach.

How to eat at home to lose weight?This is the question you are interested in.Only with a competent approach to diet planning, weight loss will not be temporary.The kilogram will go gradually and constantly.

Basic principles of proper nutrition

By following the right approach to formulating your diet, you are making your body healthier every day.The weight goes away and in its place comes strength and energy.Diets and hunger strikes reduce weight, but after it ends, the weight boomerangs back (it may even come at a cost).

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

A consistent diet is the key to continued success.The third part of this 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 to meat lovers.When properly prepared (boiled or steamed) and consumed (with vegetables), you can lose weight.

Do not stick to the calorie diet "called in the books".It depends on the individual and the amount of movement a person does in a day.Calculate for your mass.

Avoid foods with a lot of fat and glucose.The body needs a lot of energy to process them.

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

Drink constantly.Not just juices, but purified water.The amount is calculated as follows: 30 ml of water is multiplied by the number of kilograms of your kilogram.The calculated rate includes tea, soup and other liquids.Fifty percent of the intake should come from water.

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

Eating with the right approach

Before we look at the menu, let's talk a little about the products.So, how to eat to lose weight at home?Here's what we ate:

• First - meat.Excludes "healthy" meat, such as pork and other types of fat.Meat for proper nutrition is poultry, veal, beef.Sausages, Frankfurters and smoked products are enemies to avoid.Fat and skin should be removed from meat pieces.How to cook with a little oil, steam or water.
• Second - fish.It should be included 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 should be.The product is very difficult to digest.You should not have more than 3 pieces (per week).To lose weight, it is better to include quail eggs in your diet, which are healthier than chicken eggs.
• Fourth - dairy products.Rather, the basis of the diet is fermented dairy products (cottage cheese, fermented baked milk, kefir).Pickles 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 needs of the body will be filled and the weight loss process will be more effective.
• Sixth - vegetable oil.Try to cook without oil.But if the recipe calls for it, be it 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 need to eat greens (cilantro, celery, green onions, dill), cabbage (broccoli, cauliflower, cabbage), peppers, cucumbers, onions, tomatoes, garlic.Only potatoes are not allowed.Most of the vegetables on the list will not harm your figure.
• Eighth - fruits (berries).It is a source of vitamins.Dried fruits are also allowed.Healthy fruits are those that grow in our climate.
• Ninth - cereal and pasta.What should you eat to lose weight quickly?What cereals?These are wheat, rice, millet and buckwheat.The pasta should be heavy.One 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 whole grain or bran bread.It is not acceptable during food weighing of weighed goods.You can pay it only at the repair stage and then in a very small amount.Be sure to follow the time of food intake (unhealthy foods should be consumed in the morning).
• The eleventh - salt.You need to 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 exclude this.Sugar is empty and completely useless calories.

A menu that causes 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 (bottle), soft-boiled eggs (2 pieces);
• fish cooked in batter;Mashed potatoes and milk (glass);
• Muesli and milk, egg (1 piece), fruit juice.

Second breakfast options

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

Lunch options

• Chicken noodles (soup), buckwheat and mushrooms, pumpkin and tomato salad, juice (bottle);
• Fish soup, chopped vegetables, minced meat, juice (bottle);
• Borscht, Zrazy (tomato and cheese), buckwheat, cocoa.

Afternoon snack options

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

Food options

• Chopped chicken, chopped vegetables, green tea;
• Greek salad, fish cutlet, milk;
• Boiled vegetable salad (Vinaigrette), boiled chicken, green tea.

If the menu includes juice, then you should know that these are not store-bought juices, but homemade with low sugar.

Nutritional characteristics

According to the rules, health and nutrition 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. We eat more fish and meat in a shipping week.
4. Alcohol is excluded.
5. We do not eat preservatives.
6. We drink mineral water instead of sweetened drinks.
7. We always prepare fresh food.
8. Prohibited: Chocolate, flour, marshmallows and ice cream.
9. I do not overeat.

Exercise and weight loss

Exercise will speed up the process of losing weight.The main thing is daily exercise.Do not torture yourself with hours of exercises;It is enough to spend 5-20 minutes on training.

Competent Fitness Trainers should follow nutritional recommendations during exercise.Namely:

1. An authoritative 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. Eat plant-based foods for a slimmer waistline.
3. Do not eat right before bed.

Cardio exercises are a good stimulus for proper weight loss.It lasts an hour and a half.During this time, subcutaneous fat is converted into muscle mass.

Be calm.A nervous state does not help to lose weight.

Always expand your nutritional horizons.The strongest and most famous athletes know almost everything about nutrition.More than any nutrition.

After the above recommendations, sometimes the process of losing weight drags on for a long time.What happened?Why is that?It turns out that you need to know how to eat while training.

The maximum effect is achieved in the following cases:

1. The diet contains proteins and carbohydrates.
2. During training, carbohydrates provide an energy boost to the brain and muscles.By consuming carbohydrates, we help the body use energy and burn fat reserves.
3. During exercise, proteins will serve as amino acids for your muscles.Proteins will not release energy, but will begin protein synthesis immediately after exercise.
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 overwork of an organ like the stomach.If you include fatty foods on your plate before exercise, you will feel nauseous and colic during exercise.

Before training you need to eat:

• Omelet (whites only) and oatmeal;
• Meat (turkey, chicken or just breast) bread (ground only), rice;
• beefsteak (lean) and potatoes.

As for mealtime:

1. Large portions of soup and salad should be eaten 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. To not only reduce body fat, but also build muscle, eat fruit with a protein drink before exercise.The reception period is half an hour before classes.You should eat fruits with a low glycemic index: strawberries, apples, pears.Drink - Whey Protein Drink.

To better mobilize fat from cells, drink strong green tea or coffee 30 minutes before exercise.Then more fat and less amino acids, glycogen and glucose will be burned.As a result, you will not be later than usual during training.You will not be without a headache after training.The effect of strong tea (coffee) lasts about 2 hours.

There is no need to eat anything after training.The body diverts food by digesting it and not by destroying fat deposits.If you get 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 are not converted to fat mass.

It is better to drink liquid carbohydrates after training.For example, grape or cranberry juice.Trainers also advise filling the body with proteins.It would be better if it was a protein shake.You should drink immediately after finishing classes.Regular egg whites can replace the cocktail.You can also eat any protein food.The main thing is a small portion of a protein product (about the size of a palm).Milk, yogurt, fatty bacon, and cottage cheese are not the best choices for a post-workout meal.Eat the chicken breasts (without the skin) but not the legs.

In addition, the following are excluded after training sessions: chocolate products, tea, chocolate.The reason is that the drinks contain caffeine, which has a negative effect on the action of insulin.

!Morning train.Drink coffee (tea) before training.Take a 2-hour break after classes 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 training exercises, be sure to drink water (1 glass);Drink after a small relief after 20 minutes during training.

If your workout lasts an hour or more, drink a special sports drink.They are useful because they contain useful elements.It is allowed to drink freshly squeezed juices (only natural).

If you do not pay particular attention to drinking, there is a high probability that the exercises will not work due to the lethargy of the body.

And one more thing.Don't drink only when you're thirsty.By the time you feel this, your body will already be 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 constantly.

Bad symptoms include:

• headache;
• thirsty;
• loss of appetite;
• fatigue;
• dry lips;
• irritation;
• Dry mouth.

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

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 fulfilling its needs properly.Or you think you're doing everything right, but you're not.You don't know what food groups are 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.