Menu for each day of proper nutrition to lose weight.

It is very easy to gain weight, but getting rid of it is difficult.What do I have to do?Is it really impossible to lose those hated kilos?Maybe.The main thing is to choose a technique that you can follow 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 the weight.But the effect will be temporary: as long as you comply with them.

fast

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 fast.You only 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 secure.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 a hunger strike from day 1. The time without eating will speed up 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 willpower.Therefore, we 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 kilograms will disappear gradually and constantly.

Basic principles of proper nutrition.

If you follow the right approach to shaping your diet, you will make your body healthier every day.The weight disappears and vigor and energy replace it.Diets and hunger strikes reduce weight, but once they end, the weight increases again (it can even cost twice as much).

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 and consistently followed diet is the key to success.The third part 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 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 per day.Calculate it for your mass.

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

Strictly follow 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 norm received must 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?This is what we eat:

• First - meat."Healthy" meat does not include, for example, pork and other fatty varieties.Meat for proper nutrition is poultry, beef and veal.Sausages, sausages and smoked products are enemies that should be avoided.Fat and skin should be removed from the pieces of meat.Stewing with a little oil, cooking with steam or water is how it should be cooked.
• 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 (pikeperch, haddock, cod, perch).
• Third - eggs.Eggs are a high-calorie product.But they must be.The product is very difficult to digest.It is not necessary to 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 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 a 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 requires it, make it soy, olive, corn or sunflower.The best oil is cold pressed oil.To lose weight, it is best to cook in a double boiler.
• Seventh - vegetables.It is necessary to eat greens (cilantro, celery, green onions, dill), cabbage (broccoli, cauliflower, cabbage), peppers, cucumbers, onions, tomatoes and garlic.Only potatoes are not allowed.Even a large amount of the listed vegetables will not harm your figure.
• Eighth - fruits (berries).They are a source of vitamins.Nuts 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 200 grams.
• Tenth - bread.The amount of bread per day is 30 to 40 grams.Instead of high-quality white bread, it is advisable to eat cereal or bran bread.Eating baked goods is unacceptable during weight loss.You can only afford it in the maintenance stage and then in very small quantities.Be sure to observe 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 flavor, 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 daily menu for proper nutrition to lose weight includes the options detailed below.

Breakfast options

• oats (ingredients: milk, rolled oats, dried apricots, raisins), milk (glass), soft-boiled eggs (2 pieces);
• cooked fish 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 filled 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 cutlets, juice (glass);
• borscht, zrazy (tomato and cheese), buckwheat porridge, cocoa.

Snack options

• sandwich (bread and cheese), milk (glass);
• salad (tomatoes and sour cream), juice;
• yogurt and any fruit (seasonal).

Dinner options

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

If the meal menu contains juices, you should know that these are not store-bought juices, but homemade ones, 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 overeat.

Sports and weight loss.

Sports will accelerate the weight loss process.The main thing is daily exercise.Don't torture yourself with hour-long workouts;dedicating 5 to 20 minutes to the exercises is enough.

Competent physical trainers say that during exercise it is necessary to follow nutritional recommendations.Namely:

1. A competent approach to losing weight assumes that a person always gets enough sleep.The human brain perceives lack of sleep in the same way as malnutrition.
2. For a slim waist, eat plant-based foods for dinner.
3. Don't eat right before bed.

Cardiovascular exercises are a good stimulator for adequate 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 nutritional 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 lasts a long time.What's happening?Why is it like this?It turns out that you need 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 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. Proteins during exercise will serve as amino acids for your muscles.Proteins will not release energy, but will instead begin 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 functioning of an organ like the stomach.If you include fatty foods on your plate before exercise, you will feel nausea and cramps during your workout.

Before training you need to eat:

• omelet (whites only) and oatmeal;
• meat (turkey, chicken or breast only) with bread (coarsely ground only), rice;
• steak (lean) and potatoes.

Regarding meal times:

1. Soup and salad in large portions should be consumed 2 hours before classes.The food is digested within the specified time and the stomach is emptied.
2. Oatmeal and cottage cheese porridge: 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.It is necessary 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 will be burned and less amino acids, glycogen and glucose.As a result, during training you will feel tired later than usual.And after training you will not weaken from 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 destroying fat deposits.If you are hungry, 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 into fat mass.

After training, it is best 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 should drink it immediately after finishing classes.Regular egg whites can replace the cocktail.You can also eat any food with protein.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 post-workout nutrition options.Eat chicken breasts (skinless), but not legs.

Additionally, after training 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 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 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 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 special importance to drinking, there is a high probability that the training will not work due to the lethargy of the body.

And one more thing.Don't drink only when you are 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 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 start drinking water right away.If it is completely unbearable, stop 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 aren't meeting its needs correctly.Or you think you are doing everything right, but you are 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 well and do physical exercise every day.