The question “What to eat to lose weight” is not paradoxical. Certain foods at different times of the day help to lose weight, to retain weight after a diet and not to gain too much again, to overcome cravings for sweets. On the contrary, if you don’t eat anything all day, a breakdown is inevitable by evening. To lose weight quickly and for a long time you need to build a proper system of dieting, not hunger restrictions. The right .
It is necessary to eat, but at different times of the day with different foods. For breakfast, you should choose carbohydrates, which will give you energy and help you start the day actively. For lunch, protein or fats. For dinner – something light, literally half a portion, so that the body does not digest the food also at night. It remains only to exclude sweets, fast food, fatty foods and you will not only lose weight, but after the diet you will not gain weight again.
What to eat for breakfast
At the very beginning of the day, we need a lot of energy. It can be given by carbohydrates and fats. But this does not mean that you can eat cakes or fried cakes for breakfast. To really get a lot of energy, choose long carbohydrates. These can be whole-grain cereals, brown rice, durum wheat pasta, cornmeal pancakes, and oatmeal. Supplement them with eggs, avocados, vegetable oils, and flax seeds.
There are food systems that allow you to eat even foods that are bad for your waistline for breakfast. For example, biscuits, cookies, chocolate, cakes, marshmallows, and halva. The authors of such food systems claim that for the day, these calories are sure to waste, and therefore will not be deposited in fat depots.
But such a breakfast will only provoke a desire to eat more and during the day. Because the blood sugar level will rise sharply, followed by the same sharp jump in its level down. Then you will feel a loss of energy and a false sense of hunger. A chocolate bar that you ate just an hour ago contains 600 calories at once. This energy should be enough to not want to eat until the evening. But this is not possible with sugar. You will be hungry for sure and very soon. And those calories from a chocolate bar that you don’t consume are sure to be converted into fat.
But long carbohydrates do not raise your sugar level sky high. They are digested gradually, giving you energy, which you can just as gradually spend. So if you intend to lose weight, don’t be fooled into allowing yourself to eat desserts in the morning.
Breakfast options: oatmeal with honey and fruit, scrambled eggs with mushrooms and avocado, buckwheat with vegetables, brown rice with vegetables.
What to eat for lunch
If you want to lose weight faster, you should eat a dense lunch. Because then your dinner will be light.
So eat carbs, raw vegetables, and proteins for lunch. Your lunch should exceed your dinner in calories. After all, if you don’t get enough calories in the morning and afternoon, you are more likely to crash and eat more food for dinner than you need to replenish energy.
Dinner options include
- Baked fat-free chicken breast, fresh vegetable salad with linseed or sesame oil dressing, brown rice.
- Steamed trout with asparagus, fresh vegetables and cheese.
- Brown rice with vegetables and any lean fish.
- Braised beans in tomato sauce and a salad of fresh vegetables.
What to eat for dinner
For dinner, leave something light and protein and try not to eat before bedtime. If you eat dinner early, the protein food will have just enough time to digest. You won’t need the energy of carbohydrates in the afternoon, but a full meal of meat and vegetables will help you not feel hungry until late in the evening. If you start eating dinner early (before 8 o’clock), after three days in the morning you will feel light, healthy appetite and a burst of energy.
In addition, early dinners have another advantage. In the evening, plan your breakfast in all colors. Think about what you’re going to want. Think about the fruits and berries you’ll eat with cottage cheese or oatmeal; choose a few flavors of honey soufflé (it’s sweeter and tastes like a stand-alone dessert). Plan your breakfast as carefully as possible and enjoy setting aside more time for a measured meal. Early dinners will help you go to bed early, and a delightful breakfast will help you wake up excited in the morning.
For the first time, as you push dinner time to an earlier time, drink unsweetened herbal teas and allow yourself to leisurely masticate a teaspoon of delicious honey. If you want to eat very much, drink a glass of kefir or tea with soaked apples.
If it is difficult for you to switch to such a dietary regime, try to negotiate with yourself. Don’t say, “I’ll eat dinner before 7 o’clock so that…”. Ask yourself, “Under what condition will I eat dinner before 7 p.m.?” You may need to make just one change to do this – take your dinner to work with you. Or you might enjoy a leisurely walk before bedtime. For some, the motivation to lose weight in 100 days and slip into your favorite dress is enough. And do not forget to imagine each new breakfast in color.
Dinner options
- Vegetable salad with tofu
- Grilled chicken breast and veggies.
- Omelet with mushrooms and fresh tomatoes
- Cheesecakes with raisins.
Pre-workout meal
You will need your strength during the workout, and it is better if you take care of it beforehand, so that you don’t eat chocolates and other junk food afterwards to recover your strength.
If you manage to eat an hour and a half before your workout, choose slow carbs – pasta, brown rice, corn tortillas, oatmeal. If you workout early in the morning or don’t have time to eat beforehand, eat a banana, oatmeal, cottage cheese with fruit, or toast with low-fat cheese. Such food will quickly satiate you and give you energy for a cardio or power workout.
Drink plenty of water during your workout. After your workout, refrain from eating for two hours. The workout speeds up your metabolism and your calories are easily consumed for several more hours afterwards. If you abstain from eating, fat deposits will start to be spent.
Water before and after meals
In the past, our attitude toward water consumption was unconscious, we thought of water as tea and coffee, juices and broths. Today we know for sure that we should drink at least two liters, while tea, coffee and juices only dehydrate, so the body actually needs more water.
Try to make your water consumption conscious. Drink half an hour before meals and not earlier than two hours after. Two glasses of water before a meal will dull the feeling of hunger. In addition, you will eat less, because your stomach will be full. Drinking after a meal will save you from dehydration. Watch how much tea and coffee you drink during the day. If you are used to drinking tea with candies and other sweets, try to exclude it from your diet at all during the first period, so that you are not tempted. When you get into the weight loss process, start to feel better and lose the first kilograms, you will not need any additional stimulus, and by that time you will wean off sweets too.
Drink water and to speed up your metabolism, your skin was toned, and your body washed out of toxins faster.
Snacks
In addition to breakfast, lunch and dinner, take care of snacks. In this case you will not be overtaken by a sudden feeling of hunger. But remember that a snack should not look like a separate portion of food. Get in the habit of carrying a banana, an apple, a handful of nuts or dried fruit. If you feel like having a sweet tooth, it’s better to eat a banana right away than to agonize for a long time and end up piling on cookies for tea. Apples and other fruits will also satiate you, reduce cravings and provide the right amount of vitamins and fiber.
Honey will also help you overcome cravings for sweets. If you work hard, your brain obviously needs glucose. Bananas, apples, pears will also help maintain the right level. In the beginning of weight loss, avoid grapes, as they contain too much glucose, and don’t drink packaged juices. And a bottle of sugar-free, homemade morsels can be taken with you to work.
