What does a healthy weight loss diet plan look like? What types of foods should be excluded from the diet due to PP, how much protein, carbohydrates and fats should you eat daily?
Principles and Rules for Healthy Eating
For best results, especially if you are a newbie to a healthy lifestyle, you can follow the MyPlate method. That is, you divide each meal into 5 food groups. Read more about them.
Protein
Protein should preferably be about 20 percent of your total daily calories.
How much protein should you eat?
You should consume about 0, 8 to 1, 2 grams of protein per kilogram of your body weight per day. You should try to break this amount down into all meals and snacks throughout the day, rather than turning them into one or two meals. Protein is especially important if you are trying to achieve weight loss by burning fat in your body. The fact is that it takes more energy to break down and absorb protein than any other nutrient, leading to higher calorie expenditure.
Korn
Cereals often have a bad reputation because most cereals that contain cereals today are industrially processed into fast carbohydrates such as sweet grains and white bread. If you choose unprocessed grains and cereals, you immediately get all the benefits of grains: energy, vitamins and minerals that are essential for the normal functioning of the body.
How many grains do you need?
You will need approximately six servings of breakfast cereal, or 170 grams daily. A slice of bread and half a cup of boiled rice or pasta are included in the portion. At least half of your dose should be whole grains.
Fruits
What else do you need to have in your diet for weight loss? Fruit. Even the fact that fruits contain sugar, more specifically fructose, is not a problem if you do not go over daily calorie intake. Your body needs fructose to stay healthy. So the fruits are naturally sweet, which means they can satisfy your sugar cravings if you do not want to gossip on chocolate at night.
How much fruit do you need?
You should take about two servings a day. A whole apple, orange or banana counts as one serving.
Which fruit should you choose?
You should eat mostly fresh fruit and limit your consumption of fruit juices and processed foods such as apple sauce, for example (unless you have made it yourself).
Vegetables
If you really want to know how to eat right to lose weight, just remember vegetables - your new best friend. They are rich in fiber, which is useful for the digestive system. They also have low calories and satiety, so you can eat more vegetables than other foods and consume fewer calories at the same time, which ultimately leads to quality weight loss.
What should you eat a lot of vegetables?
You will need three to four doses.
Which vegetables to choose?
Try to eat a lot of dark green leafy vegetables like spinach, kale, broccoli and asparagus. Starchy vegetables such as potatoes are also beneficial. Cooking vegetables (do not boil, as it washes away all the nutrients) is one way to improve the taste if you do not like to eat it raw.
Dairy Products
We consume dairy products due to the high levels of vitamins and minerals. They are high-protein foods, so a snack like cottage cheese is ideal if you need to eat something for your next full meal. As dairy products are usually a great source of protein, they are also part of weight loss.
How many dairy products do you need?
Roughly speaking, you need about three servings of dairy products each day. One cup of milk or yoghurt is one serving.
What if you can / do not want to consume dairy products?
It is not dairy products per se but their nutrients that are important for a healthy diet. So if you can not eat dairy products due to allergies or lactose intolerance, or you just do not like them, then there are other possible ways to get these essential vitamins and minerals and still get great results.
- Broccoli, cabbage, figs and oranges are rich in calcium.
- Dark green leafy vegetables (cabbage, broccoli), tomatoes and citrus fruits contain vitamin C.
- Minerals such as phosphorus, magnesium and iron are found in many other foods you already eat.
- You can also take daily multivitamins to fill all these nutrient gaps.
What about fat?
Fats and oils are technically no longer a special food group. During dieting, you are likely to automatically consume the fat you need to stay healthy.
And where do I get fat?
If you eat a healthy variety of foods, you should get all the healthy fats you need. But no more than 30 percent of your daily calories should come from fat.
The truth about carbs
You may have heard by now that not all carbohydrates (sugar) are bad. When you see experts talking about how bad sugar is for you, they usually talk about added sugar. Such sugar is added to our food during processing for various reasons and should be restricted, if it is not excluded.
However, the carbohydrates found in cereals, fruits, vegetables and dairy products are not harmful in moderation. You should not be afraid of this type of sugar. In your body, it turns into the energy you need to stay healthy.
How many calories should I consume per day?
Now that you know how to eat well for weight loss, you are probably still wondering how many calories you can eat per day. Technically, you do not have to count calories if you do not want to. The standard for men and women is 2000 kcal. You can calculate your calorie needs if you really want to know and monitor them daily, but it all depends on what you eat and how active you are. Instead, keep an eye on your diet and dosage, as this can be a much more effective but less difficult way to succeed.
Calculating Daily Calorie Consumption Due to Weight Loss
To find out how many calories you need per day, you can use one of the forms for calculating calories. The most common formula is Tom Venut. It looks like this:
Men: 66 + (13, 7 x body weight) + (5 x height in cm) - (6, 8 x age in years)Women: 665 + (9, 6 x body weight) + (1, 8 x height in cm) - (4, 7 x age in years)
The number generated is multiplied by the coefficient of physical activity:
- Seated, still: 1. 2
- Average stress levels (morning exercises 3 times a week) 1, 38
- High load1, 56
- Very high load1, 73
- Real extremism (you will not be able to bear it much, do not even think. 1.
But if you start having questions like "Why can't you lose weight? " In this case, it is better to calculate your daily calorie intake and create a menu based on the data obtained. It is especially important to know the calorie content of the diet, when the weight has stopped after certain results have been achieved, it will be easier to cut the diet by 500 calories and continue to lose weight.
One dose is:
- 100-150 grams of vegetables (fist size);
- 150 ml of dairy products;
- 120 g of meat or fish (palm size; )
- 1 teaspoon vegetable oil;
- 12 grapes;
- 1 apple, banana, orange or pear;
- 1/2 mango or grapefruit;
- 1/4 avocado.
Keep track of your balance
To lose weight without harming your health and maintaining good health, your body needs enough protein, fat and carbohydrates. Estimated proportions - 75 g protein: 60 g fat: 250 g carbohydrates: 30 g fiber. Foods that contain protein are sources of amino acids to build muscle fibers, maintain healthy skin, hair, nails, fat to straighten the brain and nervous system, as well as the skin, and carbohydrates are an energy source.
Is meal timing important?
Optional. Make it easy for yourself and eat when you are hungry, even if it's just a snack. If you would rather eat six small meals a day than three large meals a day, do so. If you like to exercise every few hours, it is enough to eat 3 times a day at a convenient time. Just skip meals (you end up eating, but somewhere at night and spoiling for possible quality results). Diet is important, but not in terms of time but quality.
Menu and meal planning
You can eat several whole and considered meals every day and maintain a healthy diet. The secret is to eat different foods. Below is a sample breakfast, lunch, and dinner menu to help you get started planning your meals.
Daily dose:
Breakfast
- Green yogurt or oatmeal with fruit and granola
- Half a bagel with fat-free cream cheese
Lunch
- 2 servings of shawarma (tortilla, beef, salad, guacomole, sour cream)
- 1 bowl of boiled brown rice with baked beans
Dinner
- Small salad (salad, red onion, tomato, cheese, Italian dressing)
- Baked Chicken Breast
- 1 bowl of green beans
- Baked potatoes with cheese
Snack Ideas
- Celery and Peanut Butter
- Fresh vegetables with hummus
- Cut fruit and whipped cream
- Eplamús
- kringlu
- Dried fruits
- Nuts
- Tortilla and salsa
- Pickled cucumbers
Shopping list
Here are some examples of healthy foods you can buy in your grocery store. Knowing which foods to buy is part of weight loss.
Healthy food:
- Meat (steak, pork, beef)
- Fish and shellfish
- Egg
- Nuts and seeds
- Korn
- Wholemeal Pasta
- Brown rice
- Buckwheat
- Wholemeal Bread
- Greek yogurt
- Cheese
- Milk or soy milk
- Lárpera
- Fatty fish like salmon
- Nuts
- Fat yogurt
Beginner's Guide to Healthy Food Planning
Meal planning is one of the simplest and most beneficial things you can do to succeed in weight loss with a healthy diet. Whether it's just one day or a whole week, it's yours. A well-formed diet not only gives us the opportunity to lose weight, it is also just convenient when all food issues are resolved in advance. When tasty ingredients for a healthy and wholesome dish await us at home, it becomes easier to avoid buying something harmful.
1. How many meals do you need?
First, let's think about our plans and the plans of our loved ones for the week. From now on, we can get a rough idea of how many meals we need. These can be, for example: six breakfasts for everyone, five family dinners, one lunch four times and one afternoon snack.
2. How long does it take to cook?
This is a very important part of a successful meal plan and is often overlooked or forgotten. You can make as many plans as you want, but if you do not have enough time to complete them, then what is the purpose of them? With this in mind, expand your list with pre-prepared dinners and lunches. This means that you must first familiarize yourself with the dishes you are going to prepare - the more information you find about them, the easier it will be to find dishes that easily fit into your plan.
If you have a difficult work week ahead, consider fast food, reheated meals, or pre-cooked meals that can be served quickly. After all, we do not want to waste time cooking, do it five times a day. Once you have worked as a chef, you can immediately cook a few dishes that will be eaten throughout the week. For example, make a chili or fry two chickens at a time, so that it is enough for both dinner today and the next. In addition, it will be a tasty and healthy addition to sandwiches and salads.
3. Choosing the right program
Use your list and choose meals that fit organically into your plan. Also, check out your loved ones' favorite food or browse through a recipe book. You also need to consider the time of year, what is currently on sale from seasonal vegetables and what everyone wants to eat. When planning, you also need to remember the shelf life of the products. For example, fish dishes must be cooked within one to two days after the fish has been purchased, but frozen or dry food can be prepared later.
You also need to be able to use all the ingredients wisely so that you do not have to throw anything away. This way you can save both time and money. If you want to eat better and spend less money, buy seasonal products and look for products with discounts and promotions.
Make a list of key recipes. Having a list of meals that work for you and your family is one of the easiest ways to calculate and streamline your planning process. Whenever you find a recipe for a dish you like, add it to this list. You can also keep recipes in your fitness diary. This will not only help you with your diet, but also make the planning of your meals easier.
4. Enter everything in the calendar
It does not matter which calendar you use, whether it is on the computer screen or on the wall. But it is always best to keep a paper copy of the calendar. It is usually hung on the refrigerator. When today's plan of rights is visible, we become more responsible for its preparation. Also, your family will not constantly ask, "What's for dinner today? " They can just look at the calendar.
If you prefer a digital calendar, you can create a meal plan today on your phone and share this menu with friends and family.
5. Create a shopping list
This is best done at the same time as you fill out the calendar. Remember to write down the quantity of each product you need and also check how much you have left so you do not accidentally buy too much. You can save time by arranging the products in the list in groups as they appear in the store. For many supermarkets this is:
- Fruits and Vegetables
- Bread and cereals
- Spices and Baking Products
- Oils
- Biscuits
- Drinks
- Dairy Products
- Meat and eggs
6. Preparing and preparing meals
Chop vegetables, grated cheese, make sauces - just prepare what we can in advance. You can even recommend spices, boiled potatoes or fried vegetables.
Meal timing not only puts us at the forefront of getting healthy food, but it also saves a lot of time as we can prepare ingredients while you have free time.