Food for weight loss at home

To achieve a beautiful slender figure, it is not necessary to adhere to strict diets. It is enough to eat properly excluding harmful foods from the diet. You will learn about what exactly you can eat and how to change your daily diet from this article.

Ten rules of diet for weight loss at home

Rule 1

Make up a menu for a week, but do it taking into account calorie content of the used products. The question of how many calories can be consumed while losing weight is very individual. It all depends on how much kg you want to lose and what way of life you lead. Knowing the weight you wish to achieve, you can make calculations.

Formula: wished weight x coefficient = daily calorie intake.

Coefficients:

  • sedentary lifestyle – 27;
  • you go in for sports from time to time – 29
  • you train regularly – 34;
  • you exercise day after day – 37;
  • you have hard work associated with physical activity besides everyday sports – 42.

Determine which coefficient is more suitable for you and multiply it by the weight you strive for. You will get the number of calories you should use to achieve a pleasant result in the soonest time.

For example, the desired weight is 50 kg and you lead a sedentary way of life.

50 x 27 = 1350 kcal / day.

Rule 2

Calories, of course, are important, but do not concentrate only on them. It is foolish to believe that you will get rid of fat deposits by consuming hamburgers and French fries within the limits of the received figures. On the contrary, they will only increase. Food should be natural, useful and healthy.

Rule 3

Do not starve. Eat regularly, but in small portions and always at the same time. Paradoxical as it may seem, starvation leads to a sharp increase in blood sugar that in turn contributes to fat deposition. Regular nutrition speeds up metabolism and helps to lose weight.

Rule 4

Drink water as much as possible. It is very important for the human body. Water removes all toxins and slags. Having cleaned your intestines, you can immediately lose weight by several kilograms. Your body organs will run like clockwork, provided the constant replenishment of “water reserves”.

Rule 5

Contrary to all the statements, breakfast should not be the fullest. You can eat well 3 hours after waking up. In this case, you will not feel hungry for a long time. In general, all heavy foods are better to eat at lunch.

Rule 8

Do not exclude carbohydrates from your diet. The absence of this element in the menu can negatively affect the health status. Many athletes, of course, use cutting as a fat burning process, but this is very risky. It is necessary to refuse from simple carbohydrates (sweet foods), but in no case – from complex ones (cereals, vegetables, fruits).

Rule 9

Protein is the basis of many diets. Protein products, as a rule, are low-calorie. The body spends a lot of energy on their digestion. But despite this, do not exceed their norm. The norm is 2 g protein per kg of body weight. That is, if you weigh 60 kg, consume no more than 120 grams of proteins per day. Overeating is very harmful for the body.

Rule 10

Remember, you will never gain weight using good fats. On the contrary, they help to lead a healthy lifestyle and lose weight correctly. Like assistants in hormonal metabolism and maintenance of immunity, useful fats are found in fish of fatty varieties, unrefined sunflower oil, avocado, etc.

A detailed diet program for weight loss at home

Let’s start with products that should be excluded from the diet:

  • alcohol;
  • potatoes;
  • sweet fizzy drinks;
  • confectionery sweets;
  • smoked, fatty, fried food;
  • marinated and very salty products.

There is no need to constantly look for more and more new diets. For the most part, they are all based on the same dietary products. Knowing them, you can easily create your own menu that suits you. It is a pleasure to be on such diet. So, a list of products for those who wish to lose weight:

  • Vegetables and fruits – you can eat them in its pure form as much as you want. They are good both as a snack and as a side dish. The advantage is that the body needs a lot of vitamins during the diet, and fresh vegetables and fruits are the best sources.
  • Chicken breast – is a very useful dietary product, especially in boiled form. The minimum amount of fats and maximum protein. The chicken breast is easily absorbed by the body. It can be replaced with turkey for a change.
  • Beef (veal) is also tasty and useful. Do not fry it in order not to provide it with fats.
  • Cereals are a source of fiber that cleans the body and improves the intestines function. Use water when cooking them. However, remember that too frequent consumption of rice can lead to constipation.
  • Eggs are some of the favorite products of many nutritionists. It is especially useful to eat egg white.
  • Low-fat dairy products – cottage cheese, milk, yogurt, and kefir can be consumed. Pay attention also to the products naturalness. They should not contain preservatives, artificial additives and dyes.
  • Soybean – not everyone can consume it because of its specific taste. However, this does not prevent soy from being the leader among diet foods. Zero fat content and poor digestibility by the body allow to deceive the stomach and prevent it from feeling hunger prematurely.

Calculate the exact number of calories you need, make up a menu, distribute them and time of food intakes. Keep calorie chart on hand and do not try to measure the amount of fats, proteins and carbohydrates by eye.

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