How to properly eat for quick weight loss

Many men and women trying to lose weight, using hard diet hungry. In fact, to lose weight at home only need and eat moderately. Healthy food in combination with exercise will help you see in the mirror that figure, about which you dreamed before.

The basic principles of proper nutrition for weight loss

Girl chooses between useful and harmful products

To lose weight will help you the following tips:

  1. Food must be fractional, frequent, five times. Try to balance the daily diet for each month is a nutrition plan for weight loss.
  2. Do not eat foods with fast carbs.
  3. Chew foods slowly to lose weight.
  4. Do not eat after six in the evening.
  5. If pregnant or breast feeding it is better not to experiment with the diets for weight loss.
  6. In the morning eat a diet of porridge.
  7. Try to reduce the size of the usual portions by about 20%.
  8. Healthy eating for weight loss gives a positive result in sports: Jogging, fitness, swimming, strength training.

A list of permitted and prohibited foods

Healthy food for weight loss

If how to eat to lose weight easily, you do not understand, look in the table below:

Can help with weight loss Not
  • cereals wholemeal;
  • vegetables;
  • fruits, berries;
  • fish low-fat varieties;
  • egg whites;
  • lean meat;
  • low-fat dairy products;
  • dried fruits;
  • nuts;
  • vegetable oil;
  • seafood;
  • legumes.
  • fried, smoked, fatty, salty foods;
  • sugar;
  • fast food, processed foods;
  • sweets;
  • pasta;
  • pastries made with white flour;
  • sauces (mayonnaise, ketchup);
  • condiments and spices, stimulating the appetite;
  • alcoholic beverages.

It is recommended to drink

Proper diet for weight loss implies certain rules for the choice of drinks. To lose weight per day you need to drink a half liter of water and more is better. You are advised to consume herbal and green teas. Useful for weight loss unsweetened juices or compotes. Coffee and tea should be abandoned. Alcohol is forbidden. If you’re worried about how you should eat to lose weight occasionally can afford half glass of dry red wine.

Vegetables and herbs in proper nutrition for weight loss

What should be the portion

Half your plate at main meals should take vegetables. They contain fiber, which helps cleanse the body of toxins. The other part of the food – proteins and complex carbohydrates in equal amounts. Keep food for weight loss were distributed just so. Per day you should consume 1500-1800 calories, most of the first half of the day. Try to make portions for Breakfast and lunch, more voluminous, and dinner is easy.

The power supply circuit before and after a workout

Scheme compatibility

You should consider the syllabus and schedule visits to the gym, picking up the ration. If your schedule planned training, before it eat foods that contain fats. Suitable poultry. On the side, choose brown rice, baked potatoes, egg white omelet, cereal. It is advisable to eat about an hour before workout. Can drink protein shake Energy Diet for weight loss. It will give you energy.

A diet after workout for weight loss:

  1. Try to eat at once, within the first half hour. In this period, the body accepts carbohydrates, proteins, but does not give the absorption of fat that promotes weight loss. Foods with fats are prohibited.
  2. Drink system for weight loss Energy Diet.
  3. Eat foods that contain a lot of proteins and carbohydrates.

Sample menu and recipes for a week

Diet foods and meals

If you do not understand how to eat to lose weight, stick to a table:

Day of the week Meal Diet for weight loss
Monday Breakfast
  • omelette with two proteins;
  • vegetable salad with oil;
  • green tea.
Lunch
  • two slices of toast with Adygei cheese.
Lunch
  • soup of lean fish;
  • buckwheat porridge with a cube of chicken fillet;
  • the tomato juice.
Afternoon tea
  • any fruit except banana.
Dinner
  • roast Turkey;
  • Fig;
  • salad with tomatoes, cucumbers;
  • cranberry juice.
Tuesday Breakfast
  • oatmeal with dried fruit;
  • a piece of boiled chicken;
  • Cup of coffee.
Lunch
  • sandwich with vegetables and lettuce.
Lunch
  • vegetable soup;
  • a piece of steam fish;
  • vegetable salad;
  • green tea.
Afternoon tea
  • low fat cottage cheese.
Dinner
  • vegetable stew;
  • steam the beef patties;
  • herbal decoction.
Environment Breakfast
  • two sandwiches with cheese, cooked Turkey and lettuce;
  • herbal decoction.
Lunch
  • low-fat cheese.
Lunch
  • chicken soup;
  • barley porridge;
  • baked chicken;
  • vegetable salad with cabbage and cucumber;
  • coffee.
Afternoon tea
  • fruit.
Dinner
  • salmon cooked on the grill;
  • vegetable salad;
  • jelly.
Thursday Breakfast
  • two boiled eggs;
  • vegetable salad;
  • cheese;
  • green tea.
Lunch
  • toast with low-fat cheese.
Lunch
  • vegetable hash;
  • beef meatballs for a couple;
  • baked potatoes;
  • fresh carrots.
Afternoon tea
  • fruit.
Dinner
  • vegetable stuffed with mushrooms;
  • boiled chicken fillet;
  • fat-free yogurt.
Friday Breakfast
  • rice porridge, boiled in low-fat milk;
  • coffee.
Lunch
  • vegetables, a slice of black bread.
Lunch
  • buckwheat soup with vegetable broth;
  • chicken cutlet;
  • vegetable salad;
  • the compote.
Afternoon tea
  • a glass of buttermilk.
Dinner
  • fish baked;
  • Fig;
  • tea.
Saturday Breakfast
  • cheesecakes diet;
  • the compote.
Lunch
  • fruit;
Lunch
  • chicken broth;
  • roast Turkey;
  • vegetable puree;
  • tea.
Afternoon tea
  • low fat cottage cheese.
Dinner
  • boiled beef;
  • salad for weight loss, «Brush»;
  • the compote.
Sunday Breakfast
  • oatmeal;
  • boiled chicken;
  • coffee.
Lunch
  • toast with cheese, lettuce.
Lunch
  • mushroom soup;
  • vegetable stew;
  • fish cakes for a couple;
  • juice.
Afternoon tea
  • cheese with fruit.
Dinner
  • roast Turkey;
  • vegetable salad;
  • herbal decoction.

Several recipes for weight loss:

  1. Cheesecakes. Soak in water a tablespoon of raisins. Mix 200 g low-fat cottage cheese, egg, 50 g of oat bran. Add raisins and shape the cheesecakes. Grease cookie sheet, bake the cheesecakes in the oven at 180 degrees until Golden crust.
  2. Baked salmon. A fillet piece weighing approximately 150 g RUB with salt and pepper, herbs. Put it on greased foil, drizzle with lemon juice, wrap envelope. Bake at 200 degrees for about half an hour.
  3. Salad «Brush» for weight loss. Grate half of a kilogram of carrots and raw beets, shred as much cabbage. Mix the vegetables, add 1 tsp of lemon juice, olive oil, lightly add salt.

Videorecommended nutritionists

Понравилась статья? Поделиться с друзьями:
Добавить комментарий

;-) :| :x :twisted: :smile: :shock: :sad: :roll: :razz: :oops: :o :mrgreen: :lol: :idea: :grin: :evil: :cry: :cool: :arrow: :???: :?: :!: