Daily menu with reasonable nutrition to lose weight

It is easy to gain excess weight but very difficult to get rid of it.What should I do?Is it really impossible to lose those pesky pounds?Maybe.The main thing is to choose a technique that you can stick with for a long time.This may include low-calorie diets and fasting.You can perform these methods under the supervision of specialists or independently at home.They will definitely lose weight.But the effects will be temporary: as long as you comply with them.

Vegetarian

By torturing yourself with a hunger strike, you not only lose the fat content of your body, but also the muscle content.Rapid weight loss rate.You just need to drink water and green tea.The body is well cleansed of harmful elements:

• slag;
• allergens;
• poison.

Remember that this method is not safe.Don't stick to it for more than seven days.The maximum duration of hunger strike is 3 days.We do not recommend using this technique.But if you still decide, it is better to start your hunger strike from the first day.Fasting periods 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.So we strongly recommend taking a completely different approach.

How to eat to lose weight properly at home?This is the question that you should care about.Only with the right approach to diet planning will weight loss not be temporary.The number of kilograms will decrease gradually and continuously.

Basic principles of proper nutrition

By following the right approach in forming your diet, you will help your body become healthier every day.Weight disappears, vitality and energy replace it.Diets and hunger strikes help lose weight, but after they end, the weight will increase again (it can even double in value).

Eating only low-calorie foods is a mistake.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.Its third part must 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 often open for meat lovers.When prepared properly (boiled or steamed) and consumed (with vegetables), you can lose weight well.

Don't follow a “by the book” calorie diet.It is individual and depends on the amount of movement a person does each day.Calculate your volume.

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

Strictly follow the product combination rules.For example, you should not eat meat containing carbohydrates and dairy.

Drink continuously.Not fruit juice but pure water.The amount of water is calculated as follows: 30 ml of water multiplied by the number of kilograms of your weight.The calculated norm includes tea, soup and other liquids.Fifty percent of the quota received must come from water.

Diet is more than just a combination of words.The body must know when it will be fed.The number of meals should not be less than 3. Snacks should be given between meals.

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.For example, “healthy” meat does not include pork and other types of fat.Meat for proper nutrition is poultry, veal, and beef.Hot dogs, sausages and smoked products are enemies that you should avoid consuming.The fat and skin of the meat must be removed.Stew with a little oil, steam or water is the way you should cook it.
• Second - fish.It is necessary to include it in the diet more often than meat.The cooking method is the same.Fish types should be low in fat (pike perch, pollock, cod, perch).
• Third - eggs.Eggs are a high-calorie product.But they have to be.The product is difficult to digest.You need to eat no more than 3 pieces (per week).To lose weight, it is better to add quail eggs to your diet, which are much healthier than chicken eggs.
• Fourth - dairy products.More precisely, the basis of the diet is fermented dairy products (cheese, fermented baked milk, kefir).Sour cream and cream are allowed in minimal quantities (but rarely).
• Fifth - animal fat.We're talking about both butter and other fats.Fats are essential for the normal functioning of body systems.Five grams per day is enough.The body's needs will be supplemented, the weight loss process will be more effective.
• Friday - vegetable oil.Try to cook without oil.But if the recipe calls for it, choose soy, olive, corn or sunflower.The best type of oil is cold pressed oil.To lose weight, it is best to cook in a double boiler.
• Saturday - vegetables.You need to eat green vegetables (cilantro, celery, green onions, dill), cabbage (broccoli, cauliflower, cabbage), peppers, cucumbers, onions, tomatoes, garlic.Only potatoes are not allowed.Even a large number of the listed vegetables will not harm your figure.
• Eighth - fruit (berries).They are a source of vitamins.Dried fruits are also allowed.The healthiest fruits are those grown in our climate.
• Ninth - cereals and pasta.What to eat to lose weight quickly?What cereal?These are wheat, rice, millet and buckwheat.Pasta must be firm.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.Eating grilled food is unacceptable during weight loss.You can only buy it at the maintenance stage and then in very small quantities.Remember to stick to your eating time (you should eat unhealthy foods in the morning).
• 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 the road.We rule it out completely.Sugar contains empty calories and is completely useless.

Menu helps lose weight

A reasonable nutritional menu for weight loss every day includes the options listed below.

Breakfast options

• oatmeal (ingredients: milk, oatmeal, dried apricots, raisins), milk (glass), soft-boiled eggs (2 pieces);
• fish cooked in powder;mashed potatoes and milk (glass);
• muesli and milk, eggs (1 piece), fruit juice.

Second breakfast option

• yogurt, 2 bananas, orange;
• low-fat cheese and sour cream, apples;
• Pancakes stuffed with cheese and milk.

Lunch selection

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

Afternoon snack options

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

Dinner options

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

If the meal menu includes fruit juice, then you should know that this is not store-bought juice but homemade juice, with a small amount of sugar.

Nutritional characteristics

Health and nutrition as prescribed are equal.So, make sure to follow the above guidelines and keep in mind the nuances of your new eating behavior.

1. Eat 3-5 times a day.
2. Eat a variety of foods.There is no monotony.
3. During a payment 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 and delicious dishes.
8. Prohibited: chocolate, flour, marshmallows and ice cream.
9. We don't eat too much.

Sports and weight loss

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

Competent fitness trainers say that during training you must follow nutritional recommendations.Specifically:

1. An effective approach to weight loss assumes that a person always gets enough sleep.The human brain perceives sleep deprivation as malnutrition.
2. To have a slim waist, eat plant-based foods for dinner.
3. Don't eat right before going to bed.

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

Be calm.Anxiety is not the way to help you lose weight.

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

Following the above recommendations, sometimes the weight loss process lasts a long time.What's up?Why is that?It turns out you need to know how to eat while working out.

Maximum effectiveness is achieved in the following cases:

1. The diet contains proteins and carbohydrates.
2. Carbohydrates during exercise help increase energy for the brain and muscles.By consuming carbohydrates, we help our body expend energy and burn stored fat.
3. Protein during exercise will act 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 significantly slows down the rate of food digestion and the functioning of an organ such as the stomach.If you add fatty foods to your plate before exercising, you will feel nauseous and have an upset stomach during your workout.

Before exercising you need to eat:

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

About meal times:

1. Large portions of soup and salad should be eaten 2 hours before exercise.Food will be digested within the prescribed time and the stomach will be empty.
2. Porridge and cheese - half an hour before training.
3. If you want to not only lose body fat but also build muscle, eat fruit with a protein drink before your workout.Reception time is half an hour before class.You need to eat fruits with a low glycemic index: strawberries, apples, pears.Drinks - 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, during exercise, you will feel tired later than usual.And after a workout you won't be debilitated by headaches.The effect of strong tea (coffee) lasts about 2 hours.

After working out, you don't need to eat anything.The body is distracted by digesting food and not by destroying accumulated fat.If you feel nauseous due to 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 do not turn into fat mass.

After training, it is better to drink liquid carbohydrates.For example, grape or cranberry juice.The coach also recommends supplementing the body with protein.It would be better if it was a protein shake.You need to drink it immediately after finishing the session.Regular egg whites can replace cocktails.You can also eat any protein-rich food.The main thing is that it is a small portion of the protein product (about the size of the palm of your hand).Milk, yogurt, fatty pork, cheese are not the best options for post-workout food.Eat chicken breasts (without skin) but not legs.

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

Conclusion!Train in the morning.Drink coffee (tea) before training.And after class, take a 2-hour break and only drink coffee after the specified time.

Now it is clear how to eat before and after training.What can you drink?The water drinking regimen is as follows: before performing exercises, remember to drink water (1 glass);During exercise, drink after 20 minutes in small sips.

If your workout lasts an hour or more, drink a special athlete's drink.They are very useful because their composition contains useful elements.It is allowed to drink freshly squeezed juice (natural only).

If you do not take drinking alcohol seriously, there is a high possibility that your workout will be ineffective due to your body being sluggish.

And one more thing.Don't just drink when you're thirsty.When you feel it, your body is already dehydrated.Why does this happen?Because high-speed exercise makes the receptors in the throat and digestive tract less sensitive.You need to drink continuously.

Bad symptoms include:

• headache;
• thirsty;
• lack of appetite;
• Tired;
• dry lips;
• uncomfortable;
• dry mouth.

If you experience at least two of these symptoms, remember to start drinking water immediately.If it's completely unbearable, stop the sessions.

If you still cannot lose weight, look at yourself from the outside and conduct an analysis.Perhaps 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 exist and how they interact with each other.

Let's summarize.You can lose weight at home.Just eating right and exercising daily is enough.