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 kilos?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 carry out 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 keep them.

Fasting

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

• slag;
• allergens;
• toxins.

Please note 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 is better to start the hunger strike from day one.Time spent without eating will increase your metabolism.

Also the principle of a low-calorie diet is restriction.The total nutritional value of the daily diet must not exceed 1500 kcal.Carbohydrates and fats should be consumed in minimal quantities.

Both methods are very difficult to sustain if you do not have good willpower.Therefore, we strongly advise you to 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 kilograms will go away gradually and steadily.

Basic principles of correct nutrition

By adhering to the right approach to shaping your diet, you make your body healthier every day.The weight disappears and vigor and energy come to replace it.Diets and hunger strikes reduce weight, but once they are over, the weight comes back (it can even double its value).

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

A properly formulated and consistently followed diet is the key to success.The third part should be made up of animal proteins.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 for meat lovers.If properly prepared (boiled or steamed) and consumed (with vegetables), you can lose weight well.

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

Avoid foods high in fat and glucose.To process 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 with carbohydrates and milk.

Drink constantly.Only not 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 norm received should come from water.

Diet is not just a combination of words.The body needs to know when it will be nourished.The number of meals should not be less than 3. Between them, consume 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.Sausages, frankfurters and smoked products are enemies whose consumption should be avoided.The fat and skin of the pieces of meat must be removed.Stewing with a little oil, steaming or cooking with water is the way 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 (pike perch, cod, cod, perch).
• Third: eggs.Eggs are a high-calorie product.But they have to be.The product is very difficult to digest.You need to eat no more than 3 pieces (per week).To lose weight it is best 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 the body's 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 cooking without oil.But if the recipe calls for it, let it be soy, olive, corn or sunflower.The best oil is cold pressed.To lose weight, it is better to cook in a water bath.
• Seventh: vegetables.You need to eat greens (cilantro, celery, green onions, dill), cabbage (broccoli, cauliflower, cabbage), peppers, cucumbers, onions, tomatoes, garlic.Not only potatoes are allowed.Even a large number of the listed vegetables will not harm your figure.
• Eighth - fruits (berries).They are a source of vitamins.Dried fruit is 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, millet and buckwheat.The pasta must be hard.A serving of cereals (pasta) is 200 grams.
• Tenth: bread.The amount of bread per day is 30-40 grams.Instead of premium white bread, you should eat cereal or bran bread.Eating baked goods is unacceptable during weight loss.You can only afford it in the maintenance phase and therefore in very small quantities.Be sure to follow the timing of food intake (unhealthy foods should be eaten 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 rule it out completely.Sugar is empty and completely useless calories.

A menu that leads to weight loss

The daily menu 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 option for breakfast

• yogurt, 2 bananas, orange;
• low-fat ricotta and sour cream, apple;
• pancakes filled with ricotta and milk.

Lunch options

• chicken noodles (soup), buckwheat and mushroom porridge, pumpkin and tomato salad, juice (glass);
• fish soup, chopped vegetables, meat chops, juices (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 your meal menu contains juices, you should know that these are not store-bought juices, but homemade juices, 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 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 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.

Sports and weight loss

Sport will speed up the weight loss process.The main thing is daily exercise.Don't torture yourself with hour-long workouts;it is enough to dedicate 5-20 minutes to the exercises.

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

1. A competent approach to weight loss presupposes 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 going to bed.

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

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

Always expand your nutritional horizons.The strongest and most famous athletes know almost everything about nutritional rules.Certainly more than any nutritionist.

Following the above recommendations, sometimes the weight loss process drags on for a long time.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 a boost of energy to the brain and muscles.By consuming carbohydrates, we help the body expend energy and burn fat reserves.
3. Protein during exercise will act as amino acids for your muscles.Protein will not release energy, but will begin to carry out protein synthesis immediately after training.
4. If the amount of fat in your diet is less than 3 grams.
5. Fat significantly slows down the speed 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 feel nausea and colic during training.

Before training you need to eat:

• omelette (whites only) and oat flakes;
• meat (turkey, chicken or breast only) with bread (coarse ground only), rice;
• steak (lean) and potatoes.

Regarding meal times:

1. Soup and salad in large portions should be eaten 2 hours before class.The food will be digested within the specified 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 drink before training.Office hours are half an hour before lessons.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 green tea or strong coffee 30 minutes before exercise.So a lot of fat and less amino acids, glycogen and glucose will be burned.As a result, you will feel tired later during your workout than usual.And after training you will not be debilitated by headaches.The effect of strong tea (coffee) lasts about 2 hours.

After training you do not need to eat anything.The body is distracted by the digestion of food, and not by the destruction of 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 does muscle growth.Calories are not transformed into fat mass.

After training it is better to drink liquid carbohydrates.For example, grape or cranberry juice.Trainers also recommend replenishing the body with protein.It would be better if it was a protein shake.You must drink it immediately after finishing class.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 the palm of your hand).Milk, yogurt, fatty pork, and cottage cheese are not the best options for post-workout food.Eat chicken breasts (skinless), but not the thighs.

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

Conclusion!Train in the morning.Drink coffee (tea) before training.And after class, 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, be sure to drink water (1 glass);during physical activity, drink it 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 freshly squeezed juices (only natural).

If you do not attach particular importance to drinking, there is a high probability that training 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 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 have to drink constantly.

Negative symptoms include:

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

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

If you still can't lose weight, look at yourself from the outside and conduct an analysis.Maybe you don't understand how the human body works, so you don't meet its needs properly.Or you think you're doing everything right, but you're not.You don't know which 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.