Menu for every day of proper nutrition for weight loss

It is very easy to gain 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 with 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 with it.

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By torturing yourself with hunger strikes, you not only lose the fat component of your body, but also the muscle component.The speed of weight loss is rapid.All you need to do is 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 with 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 the first day.Time spent 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 maintain unless you have good will.We therefore 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 diet planning will weight loss not be temporary.The pounds will disappear gradually and constantly.

Basic principles of good 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 once finished, the weight boomerangs back (it can even reach double).

Eating only low-calorie foods is a mistake.You just need to control the amount of food consumed and their percentage (in relation to each other).

A properly formulated and continuously followed diet is 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 really like (but with the right approach).The road is generally open to meat lovers.When properly prepared (boiled or steamed) and eaten (with vegetables), you can lose weight well.

Don't stick to the calorie diet "mentioned in the books."It's individual and depends on the amount of movement a person does each day.Calculate it for your mass.

Avoid foods high in fat and glucose.To treat them, the body needs to expend a lot of energy.

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

Drink constantly.Not just juices, but purified water.The quantity 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 standard should come from water.

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

Nutrition with the right approach

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

• First - meat.“Healthy” meat does not include, for example, pork and other fatty varieties.Meat for good nutrition is poultry, veal and beef.Sausages, frankfurters and smoked products are enemies whose consumption must be avoided.Fat and skin from pieces of meat must be removed.Stew with a little oil, steam or boil, that's how to 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, pollock, cod, perch).
• Third - eggs.Eggs are a high-calorie product.But they have to be.The product is very difficult to digest.You should not 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 products.More precisely, the basis of the diet is fermented milk products (cottage cheese, fermented cooked 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 process of losing weight will be more effective.
• Sixth - vegetable oil.Try cooking without oil.But if the recipe calls for it, be it soy, olive, corn or sunflower.The best oil is cold pressed oil.To lose weight, it is best to cook in a water bath.
• Seventh - vegetables.You need to eat green vegetables (cilantro, celery, green onions, dill), cabbage (broccoli, cauliflower, cabbage), peppers, cucumbers, onions, tomatoes and garlic.Only potatoes are not allowed.Even a large number of 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.The pasta should be hard.A serving of cereal (pasta) is equal to 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 only afford it at the maintenance stage and then in very small quantities.Be sure to respect the timing of food intake (unhealthy foods should be consumed in the morning).
• Eleventh - salt.You should 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 on sugar.We exclude it completely.Sugar is empty calories and completely unnecessary.

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, oatmeal, 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

• noodles with chicken (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 (tomatoes and sour cream), juice;
• yogurt and fruit (in season).

Dinner options

• chicken chop, chopped vegetables, green tea;
• Greek salad, fish cutlet, milk;
• boiled vegetable salad (dressing), boiled chicken, green tea.

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

Nutritional characteristics

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

1. Eat 3 to 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. Prohibited: chocolate, flour, marshmallows and ice cream.
9. We don't eat too much.

Sport 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 exercises is enough.

Competent fitness trainers say that during exercise you should 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 waistline, eat plant-based foods at dinner.
3. Don't eat right before bed.

Cardio exercises are a good stimulator for good weight loss.They last an hour and a half.During this time, subcutaneous fat turns 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, of course.

By following the recommendations above, the weight loss process sometimes drags on.What's the problem?Why is this so?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. 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. Protein during exercise will serve as amino acids for your muscles.The proteins will not release energy, but will begin to carry out their protein synthesis immediately after training.
4. If the amount of fat in the diet is less than 3 grams.
5. Fats significantly slow down the speed of digestion of food and the functioning of even an organ like the stomach.If you include fatty foods on your plate before exercise, you will experience nausea and colic during training.

Before training you need to eat:

• omelette (whites only) and oatmeal;
• meat (turkey, chicken or just breast) with bread (coarsely ground only), rice;
• beef 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 allotted time and the stomach will 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 shake before training.Reception takes place half an hour before classes.You should eat fruits with a low glycemic index: strawberries, apples, pears.Drink - whey protein drink.

For better mobilization of fats 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 weakened by a headache.The effect of strong tea (coffee) lasts about 2 hours.

After training you don't have to eat anything.The body is distracted by digesting food and not by destroying fatty deposits.If you're 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 convert 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 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 (the size of your palm).Milk, yogurt, fatty pork and cottage cheese are not the best options for post-workout nutrition.Eat chicken breasts (skinless), but not thighs.

In addition, after the training sessions, the following are excluded: chocolate products, tea, chocolate.The reason is that drinks contain caffeine, which negatively affects insulin functioning.

Conclusion!Work out in the morning.Drink coffee (tea) before training.And after class, take a break for 2 hours and drink coffee only after the specified time.

It is now clear how to eat before and after training.What can you drink?The drinking regime 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 an hour or more, drink special athlete 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 particular importance to alcohol consumption, there is a high probability that the workout will not work due to lethargy of the body.

And one more thing.Don't just drink when you're thirsty.By the time 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 have to drink constantly.

Bad symptoms include:

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

If you experience two or more of these symptoms, be sure to start drinking water immediately.If it becomes completely unbearable, stop the workouts.

If you still can't lose weight, look at yourself from the outside and do some analysis.Maybe you don't understand how the human body works and therefore aren't meeting its needs properly.Or you think you're doing everything right, but that's not the case.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.You just need to eat well and exercise every day.