What to Eat to Lose Weight: The Basic Rules of Nutrition

Today, being overweight is a human problem. Nutritionists say you can lose weight by adjusting your diet. What can you eat to lose weight and what rules should you follow when it comes to nutrition?

Diet rules when losing weight

You can lose weight by choosing the right diet

If you choose the right foods, you can lose weight. This process should be handled separately.

proper diet to lose weight

Nutritionists recommend the following dietary rules:

  • You need to eat at least 4-5 times a day;
  • All meals should be served at the same time each day.
  • Drink at least 1. 5 liters of clean water every day;
  • 1/5 of the products should be vegetables and fruits every day;
  • Bread must be selected from whole wheat flour;
  • Replace sugar with honey and berries;
  • Protein foods should be taken on the second part of the day;
  • Do not overeat;
  • Carbohydrates should be received in the morning;
  • 1/5 of the food volume should be dishes that contain polyunsaturated fats, such as nuts, fish and other products.

It is necessary to reduce or stop taking certain foods:

  • reduce the amount of salt;
  • Excluding semi-finished products;
  • refuse soda;
  • remove the chip;
  • canned food;
  • sausage;
  • Reduce the amount of sweets and sugar.

Remember, cooking method matters. More useful for cooking, steaming, baking. Cut down on fried foods.

By following nutritional laws, you can lose weight

how to eat to lose weight

To lose weight, you need to eat right and exercise.

Many women don't like tummy in their figure. Almost everyone wants a slimmer waist. Not all diets help with this problem.

belly weight loss diet

Experts believe that adhering to proper nutrition can add a set of exercises for journalists. As a result, the stomach disappeared and the waist became thinner.

Nutritionists recommend adding fiber to menus. Why is she so important? Most fiber is found in vegetables, fruits, grains, and berries.

Fiber produces satiety. During processing, the fibers that enter the body naturally remove toxins from the body. Fiber is on the one hand not digested by the stomach, and on the other hand contains a lot of elements useful for the intestinal flora. As a result, the excess weight is gone, the skin is clearer and the color is improved.

Among the fruits, grapefruit, pears, apples and oranges are most helpful for weight loss. Most fiber is found in bran, flax seeds, dried mushrooms, dried fruit, whole grain cereals, beans, whole grain bread, berries, avocados, sweet fruits.

Products that increase waist and abdomen volume:

  • Carbonated drinks;
  • French fries;
  • Ready-made semi-finished products, such as pancakes, dumplings, dumplings;
  • pizza;
  • fast food;
  • mayonnaise;
  • Fat intestines.

These foods should be avoided if you are trying to lose weight.

What drinks can help you lose weight? Green tea is very helpful for this. Freshly squeezed juice is essential. You need to stop and eat the juices of beets, carrots, pumpkins, apples, lemons, oranges.

Beer, wine, and soda can damage the lower back.

Slim leg nutrition rules

Proper nutrition for stovepipe

Long legs are what women want. Here comes the question: What can you eat to lose weight on your legs? Proper care and exercise are essential. Nutrition is a very important factor in this matter. You need to know what you need to eat so your legs can grow longer.

To lose weight on the buttocks, you need to increase metabolism, detoxification and detoxification. A balanced diet can help with this.

Nutritionists recommend the following foods:

  • fish;
  • buckwheat, rice;
  • fresh fruits;
  • dried fruit;
  • chicken;
  • mutton;
  • fresh vegetables;
  • rye bread, whole wheat;
  • rabbit.

You need to remove the sugar, you can replace it with healthier honey. You should give up fat, white bread, sweet pastries. The number of potatoes should be reduced.

Fiber-rich foods, seafood, and lean meats can help your legs lose weight. Salads should be seasoned with lemon juice, unrefined oils: olives, sunflowers.

To keep your legs slim, you should not eat the following foods:

  • canned food;
  • bake;
  • Carbonated drinks;
  • mayonnaise;
  • fat;
  • chips;
  • beer.

Such a diet can not only make legs thinner, but can significantly improve health and appearance. If you need to get lean legs as soon as possible, you should rule out chocolate, spices, sweet pastries.

Can eat fruit: pineapple, grapefruit, apple, apricot, plum, pear. You can include watermelon and melon in your daily diet, but one serving should be divided into 3 servings. Avoid sweet grapes.

Vegetables, with the exception of potatoes, can be eaten in large quantities. But you need to cook them, bake them or eat them raw. Cabbage, zucchini, peppers, beans, avocado are great. Don't add corn and green beans to the menu.

Dairy, kefir products will be useful to the body.

By adjusting your diet, you can make your legs more slender.

morning meal

breakfast porridge to lose weight

Breakfast is very important in the food system. Experts believe that people who skip breakfast gain 3kg each year.

Breakfast should be balanced to provide the body with nutrients and calories. It should be based on complex carbohydrates. Therefore, cereals are best for breakfast: buckwheat, oatmeal, milk or boiled. Sugar-free bran, cereals are great.

Eggs, boiled chicken, and steamed meat are recommended as protein for breakfast.

how to eat lunch

vegetable soup for weight loss

For lunch, it is best to have fresh hot soup.

The calorie content of lunch should be 40-45% of the entire daily menu. The right dinner is based on protein and carbohydrates for weight loss.

It should consist of hot dishes and the menu should be as varied as possible. The best way to start a meal is with a salad. After that, you need to eat hot, it can be soup, meat dishes.

Soup helps keep the body in shape and fills the body with useful substances. You can end your lunch with healthy preserves, juices. Lunch should be varied. The main rule here is no pass.

Dinner after 18: 00

healthy dinners for weight loss

What can I eat after 18: 00? In fact, the last time you need to eat before bed is 4 hours. Therefore, you should adjust your dinner time according to your bedtime.

For dinner, choose low-fat protein foods and foods that contain fiber. It is these products that do not gain weight. It is strictly forbidden to eat foods containing fat and carbohydrates when losing weight at night.

As a meal option, low-fat cottage cheese and kefir products are suitable. If you really want to eat before bed then you can pour a cup of kefir and add the bran. The bran needs to be allowed to expand a little before using it before serving. Such a product will not damage the figure.

Vegetables you can eat: cabbage, zucchini, cucumbers, peppers, tomatoes. Berries, any vegetable are perfect. You can cook dishes with low-fat fish, seafood. Omelettes without eggs are great.

food before and after workout

How to eat before and after training

The best way to lose weight is considered to be proper nutrition accompanied by exercise training. Exercise can burn accumulated fat. Dieting is temporary. If you revert to your previous diet, the kilos will come back quickly.

You don't need to eat before exercising. Meal planning is recommended 1. 5-3 hours before class. If you start your day with exercise, then you should eat breakfast that includes fruit and vegetable salad.

Grapes and bananas should be avoided before training. This is explained simply. They have a lot of carbohydrates and they get into the body and start to consume first, but don't reach the fat reserves. As a result, you will not be able to lose weight. The best cereals to eat before training: oats, buckwheat, rice.

After exercise, the fat burning process continues. If you don't train in the evening, after 1-2 hours, you can eat a protein-containing meal. Thus, muscle tissue is restored. For these purposes, chicken, fish, seafood, low-fat cottage cheese, and scrambled eggs are best. You should eat vegetable salads seasoned with olive oil.

It is normal to feel hungry after exercising. The body uses up a lot of energy and tries to restore it, so it expresses hunger.

In these cases, the best help is:

  • 0. 5 liters defatted kefir;
  • Apple;
  • Preserves, fruit drinks;
  • water;
  • green tea;
  • cocoa.

These foods will help curb your hunger.

what not to eat

Choice between healthy and unhealthy foods

To get rid of excess weight, you need to adjust your daily diet. To do this, you should understand which foods you can eat without restriction, some foods can lead to weight gain even in small amounts. Often, portion sizes are reduced in order to lose weight, but they fail to notice that eating high-calorie foods only makes things worse.

This table will help identify foods that should not be eaten when trying to lose weight.


cannot consume

Limited quantity

dairy products

  • sour cream;
  • cream;
  • butter;
  • hard cheese.
  • yogurt;
  • cottage cheese;
  • Riagenka.


  • coarse grains;
  • Rice.
  • wheat;
  • Millet;
  • cell.


  • Potato;
  • Canned food.


  • banana;
  • raisin;
  • Grape;
  • date.
  • Persimmon;
  • Plum.


  • Alcohol;
  • Carbonated drinks;
  • Packaged juice.
  • black tea;
  • coffee.

meat fish

  • fat;
  • bacon;
  • oily fish;
  • sausage.

Low-fat varieties of pork and beef.

baked goods

  • sweet pastries;
  • Pancake;
  • Spaghetti.
  • bran bread;
  • rye bread;
  • Durum wheat pasta.


  • chocolate;
  • candy;
  • biscuit.





It is necessary to exclude foods high in fat from the diet. These include all by-products: liver, heart, kidneys. Cheese with more than 40% fat should be discarded. When losing weight, you should forget about sausages, bolognese. Fatty fish like salmon and halibut should also be set aside.

By changing your diet to remove high-calorie foods, you can achieve significant weight loss.

You can lose weight by making some dietary changes. Knowing the law of a balanced diet and eliminating foods that are harmful to the body can achieve great results. People who lose weight with the help of any diet should also keep proper nutrition in mind. Lost the extra pounds, and if you eat the wrong way, you can easily gain them too.

You can learn more about how to lose weight without compromising your health in the video.