Menu for every day of proper diet for weight loss

It is very easy to gain extra 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 can include low-calorie diets and fasting.You can perform these methods under the supervision of an expert or independently at home.It will definitely reduce weight.But the effect will be temporary: as long as you stick to them.

Fast

By going through hunger strikes, you lose not only the fat component of your body, 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.

Note that the method is not foolproof.It is not recommended to keep it longer than seven days.The maximum duration of the hunger strike is 3 days.We do not recommend resorting to this technique.But if you do decide, it's better to start a hunger strike from day one.Time without eating will speed up 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 minimal amounts.

Both methods are very difficult to maintain unless you have good will power.Therefore, we strongly recommend that you take a completely different approach.

How to eat properly to lose weight at home?This is a question that should interest you.Only with a competent approach to diet planning, weight loss will not be temporary.The kilograms will disappear gradually and continuously.

Basic principles of proper nutrition

By following the correct approach to shaping your diet, you are making your body healthier every day.Weight disappears, and strength and energy come to replace it.Child and hunger strikes reduce the weight, but after they stop, the weight returns to the boomerangs (can come with double value).

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

A properly formulated diet that is consistently followed is the key to success.The third part should be animal proteins.Everything else is plant food.

Don't bother yourself.Avoid foods you don't like.Eat what you really enjoy (but with the right approach).The road is mostly open to meat lovers.When properly prepared (boiled or steamed) and consumed (with vegetables), you can lose weight well.

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

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

Strictly follow the rules for combining products.For example, one 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 be 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. Have light snacks between them.

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 types.Meat for proper nutrition is poultry, veal, beef.Sausages, hot dogs and smoked products are enemies whose consumption should be avoided.It is necessary to remove the fat and skin from the pieces of meat.Cooking with little oil, steaming or steaming is the way to cook.
• Second - fish.It should be included in the diet more often than meat.The cooking method is the same.Varieties of fish 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 don't have to eat more than 3 pieces (weekly).In order 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 dairy products (fresh cheese, fermented baked milk, kefir).Sour cream and cream are allowed in minimal amounts (but rarely).
• Fifth - animal fats.We are also talking about butter and other fats.Fats are necessary for the proper functioning of body systems.Five grams a day will be enough.The needs of the body will be compensated, and the weight loss process will be more efficient.
• Sixth - vegetable oil.Try cooking without oil.But if the recipe calls for 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 steam boiler.
• Seventh - vegetables.You should 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 listed vegetables will not harm your figure.
• Eighth - fruit (berries).They are a source of vitamins.Dried fruit is 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 must be hard.A portion 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.During weight loss, it is unacceptable to eat baked products.You can afford it only in the maintenance phase and in very small quantities.Be sure to follow the time of food intake (unhealthy food should be consumed in the morning).
• Eleventh - salt.You have to salt the 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 turn it off completely.Sugar is empty and completely useless calories.

A menu that leads to weight loss

The menu for each day of a proper diet for weight loss includes the options listed below.

Breakfast options

• oatmeal (ingredients: milk, oatmeal, 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.

Other breakfast options

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

Lunch options

• chicken noodles (soup), buckwheat porridge and mushrooms, pumpkin and tomato salad, juice (glass);
• fish broth, chopped vegetables, meat cutlet, juice (glass);
• borscht, zrazy (tomato and cheese), buckwheat porridge, cocoa.

Afternoon snack options

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

Dining options

• chicken cutlet, chopped vegetables, green tea;
• Greek salad, fish cutlet, milk;
• salad of boiled vegetables (vinaigrette), boiled chicken, green tea.

If the meal menu includes juices, then you should know that it is not store-bought juice, but homemade, with little 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 characteristics of your new eating behavior.

1. Eat 3-5 times a day.
2. Eat a variety of foods.No monotony.
3. During one accounting 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 weight loss process.The main thing is daily exercise.Don't bother with one-hour exercises;it is enough to spend 5-20 minutes on exercises.

Competent fitness trainers say that you must adhere to nutritional recommendations during exercise.namely:

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. Do not 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.

Keep calm.A nervous state is not an aid in losing weight.

Always expand your food 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 happenedWhy is that so?It turns out you have to know how to eat when you train.

The maximum effect is achieved in the following cases:

1. The diet contains proteins and carbohydrates.
2. Carbohydrates provide energy to the brain and muscles during training.By consuming carbohydrates, we help the body use energy and burn fat reserves.
3. Protein during exercise will serve as amino acids for your muscles.Proteins will not release energy, but will start synthesizing proteins immediately after training.
4. If the amount of fat in the diet is less than 3 grams.
5. Fats greatly slow down the speed of food digestion and the very functioning of organs such as the stomach.If you include fatty foods in your plate before exercise, you will feel nauseous and cramping during the workout.

Before training you must eat:

• omelette (white only) and oatmeal;
• meat (turkey, chicken or just breast) with bread (only coarsely ground), 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 a certain 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 must eat fruits that have a low glycemic index: strawberries, apples, pears.Drink - 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, you will feel tired later than usual during your training.Even after training you will not be weakened by a headache.The effect of strong tea (coffee) lasts about 2 hours.

You don't need to eat anything after training.The body is disturbed by digesting food, not by destroying fat deposits.If you're feeling sick from hunger, it's better to drink a glass of plain 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 better to drink liquid carbohydrates.For example, grape or cranberry juice.Trainers also advise to replenish the body with proteins.It would be better if it was a protein shake.You must drink it immediately after 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 protein product (about the size of your palm).Milk, yogurt, fatty pork, cottage cheese are not the best options for food after training.Eat chicken breast (skinless), but not drumsticks.

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

Conclusion!Train in the morning.Before training, drink coffee (tea).And after class, take a break of 2 hours, 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 performing training exercises, be sure to drink water (1 glass);during exercise, drink it after 20 minutes in small sips.

If your training lasts an hour or more, then drink special sports 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 exercise will not succeed due to the lethargy of the body.

And something else.Don't just drink 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 have to drink all the time.

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 start drinking water immediately.If it is completely unbearable, stop training.

If you still can't lose weight, look 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.

Let's summarize.It is possible to lose weight at home.It is enough to eat properly and exercise daily.