What is a healthy diet plan for weight loss? What kind of foods should be excluded from the diet for PP, how much protein, carbohydrate and fat should you eat per day?
Healthy food fundamentals and rules
For optimum results, especially if you are just starting out on a healthy lifestyle, you can follow the MyPlate method. That is, you divide each meal into 5 food groups. Read about them further.
protein
Protein should ideally make up 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 for every kilogram of your body weight per day. Instead of converting it to one or two meals, you should consume this amount for all meals and breakfasts throughout the day. Protein is especially important if you are trying to lose weight by burning fat in your body. The fact is that it takes more energy to break down and assimilate protein than any other macronutrient. , Resulting in higher calorie expenditure.
grains
Cereals often have a poor reputation because most cereal-rich foods today are industrially processed and rapidly converted to carbohydrates, such as sweet grains and white bread. If you choose unprocessed grains and cereals, You will immediately get all the benefits of grains: the energy, vitamins and minerals necessary for normal functioning of the body.
how many grains do you need?
You need six servings or 170 grams of cereal per day. A slice of bread and half a cup of cooked rice or pasta counts as one serving. At least half of your servings are whole grains. needed.
fruit
What else do you need to include in your diet for weight loss? Fruits. Despite the fact that fruits contain sugar, more specifically fructose, is not a problem if you do not exceed your daily calorie intake. Your body needs fructose to stay healthy. , Fruits are naturally sweet, meaning that if you don't want to gorge on chocolate at night, they can satisfy your sugary fulfillment.
How much fruit do you need?
You should consume about two servings a day. An apple, orange, or banana counts as one serving.
Which fruit should you choose?
You should eat mostly fresh fruits and limit your intake of fruit juices and processed foods such as apples, for example (unless you 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 beneficial for your digestive system. Those calories. And are also low in satiety, so you can eat more vegetables than other foods and consume fewer calories at the same time, ultimately leading to quality weight loss.
How many vegetables should you eat?
You need three to four servings.
Which vegetables to choose?
Try to eat lots of green leafy vegetables like spinach, bananas, broccoli and asparagus. Starchy vegetables like potatoes are also beneficial. If you don't like eating them raw, cook the vegetables (boiling themNo, because it washes out all the nutrients).
dairy products
We consume dairy products due to high amounts of vitamins and minerals. They are high protein foods, so if you need to eat something before your next full meal, a snack like cottage cheese is ideal. Dairy products are generally a great source of protein, they are also part of a weight loss package.
How many dairy products do you need?
Roughly, you need about three servings of dairy products every day. A cup of milk or yogurt counts as one serving.
What if you can't / can't consume dairy products?
It is not dairy products themselves, but their nutrients that are important for a healthy diet. So if you can't eat dairy because of your allergies or lactose intolerance, or you don't like them, then these essentialsThere are other possible ways to get vitamins and minerals, and to get possible results.
- Broccoli, cabbage, figs and oranges are rich in calcium.
- Vegetables with dark green leaves (cabbage, broccoli), tomatoes and citrus fruits contain vitamin C.
- Minerals like phosphorus, magnesium, and iron are found in many other foods that you already eat.
- You can also take a daily multivitamin to fill those micronutrient gaps.
what about fat?
Fats and oils are no longer technically a separate food group. When dieting, you are likely to automatically consume the fat you need to stay healthy.
and where do I get fat?
If you eat a wide variety of foods, you should get all the healthy fats you need. But fat should not be more than 30 percent of your daily calories.
the truth about carbohydrates
By now you must have heard that not all carbohydrates (sugar) are bad. When you talk to the experts about how bad sugar is for you, they usually talk about added sugar. It is added to our food during processing for many reasons and should not be limited, if not excluded.
However, carbohydrates found in grains, fruits, vegetables and dairy products are not harmful in moderation. You should not be intimidated by this type of sugar. In your body, it turns you into the energy you need to be healthy. is.
How many calories should I consume per day?
Now that you know how to eat well for weight loss, you're probably wondering how many calories you can eat per day. Technically, if you don't want toCalories are not required to be calculated. The standard for men and women is 2000 kcal. You can calculate your calorie needs if you really want to know and track them on a daily basis, but that's allDepends on what you eat and how active you are. Instead, pay attention to food types and serving sizes, as this can be a much more effective but less difficult way to get results.
calculating daily calorie intake for weight loss
To find out how many calories you need per day, you can use one of the calorie counting formulas. The most commonly used formula is Tom Vent. She looks like this:
Male: 66 + (13. 7 x body weight) + (5 x height in cm) - (6. 8 x age in year)
Women: 665 + (9. 6 x body weight) + (1. 8 cm height in cm) - (4. 7 years of age)
The resulting figure is multiplied by the coefficient of physical activity:
- sedentary work, sedentary lifestyle: 1. 2
- Average stress level (morning exercise 3 times a week) 1. 38
- heavy load 1, 56
- very heavy load 1/3
- real extreme (you can't take that much, don't even think. 1. 9
But if you have questions like "Why can't you lose weight"? In this case, it is better to calculate your daily calorie intake and make a menu based on the data obtained. It is especially important to know the calorie content of the diet, when the weight has been lost after achieving certain results, then the dietIt will be easier to reduce by 500 calories and lose weight.
is a serving:
- 100-150g vegetables (the size of your fist);
- 150ml dairy products;
- 120 grams of meat or fish (about the size of a palm? )
- 1 teaspoon vegetable oil;
- 12 grapes;
- 1 apple, banana, orange or pear;
- 1/2 mango or grape;
- 1/4 avocado.
take care of your balance
In order to lose weight and maintain good health, harmony without harming health, the body needs to get enough protein, fat and carbohydrates. Estimated ratio - 75 grams protein: 60 grams fat: 250 gramsCarbohydrate: 30 grams of fiber. Protein-rich foods are sources of amino acids for building muscle fibers, maintaining healthy skin, hair, nails, fat - for the proper functioning of the brain and nervous system, as well as the skin. For, and carbohydrates are a source of energy.
Is meal time important?
Optional. Make it easy for yourself and eat when you're hungry, even if it's just a snack. If you eat six small meals a day compared to three big meals a day, do so. If youIf you like to gorge yourself every few hours, then it is enough to eat 3 times a day at a convenient time. Don't just skip the food (you will end up eating, but the potential quality results are sabotage elsewhere at nightCan). Diet is important, but not in terms of time, but in quality.
menu and meal plan
Eat several full and balanced meals every day while maintaining a healthy diet. The food is for eating various foods. Below is a sample breakfast, lunch and dinner menu to help you get started on your meal plan. Will help
Daily Ration:
Breakfast
- greek greek yogurt or oatmeal with fruit and granola
- half bagel with low fat cream cheese
lunch
- 2 items of shawarma (tortilla, beef, lettuce, guacomole, sour cream)
- 1 bowl of cooked brown rice with cooked beans
- small salad (lettuce, red onion, tomato, cheese, Italian dressing)
- Baked Chicken Breast
- 1 bowl green beans
- baked potato with cheese
- celery and walnut butter
- fresh vegetables with hummus
- sliced fruit and whipped cream
- Applesauce
- pretzels
- dried fruit
- crazy
- tortilla and salsa
- pickled cucumbers
- meat (steak, pork, beef)
- fish and shellfish
- eggs
- nuts and seeds
- grains
- whole grain pasta
- brown rice
- buckwheat
- whole grain bread
- greek yogurt
- cheese
- milk or soy milk
- avocado
- fatty fish such as salmon
- nuts
- fatty yogurt
- Fruits and Vegetables
- Bread and Grains
- Spices and Baking Products
- oil
- crackers
- drink
- dairy products
- meat and eggs
dinner
snack ideas
shopping list
Here are some examples of healthy foods that you can buy at your local grocery store. Knowing which foods to buy is part of the weight loss package.
Healthy food:
Healthy Meal Planning Guide for Beginners
Diet plan is one of the simplest and healthiest things you can do to achieve weight loss results through a healthy diet. Whether it is just for a day or for a whole week, it is yourAbove. A properly prepared diet not only gives us the opportunity to lose weight, but it is also convenient when all the issues with food are resolved in advance. While waiting for delicious and healthy dishes at homeIt becomes easier to avoid buying something harmful.
1. How many meals do you need?
First, think about our plans and our loved ones' plans for the week. From here we can think about how many meals we need. It could be, for example: six breakfasts for all, Five family dinners, one lunch four times and one lunch.
2. How long will it take to cook?
This is a very important element of an effective 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, what to use them for? is? Keeping this in mind, expand your list with pre-prepared meals and lunch. This means that you should first get acquainted with the dishes you are preparing - the more information you get about themAre, as easily as finding recipes that fit easily into your schedule.
If you have a tough work week, be aware of eating quickly, food that can be reheated or pre-cooked food. After all, we don't waste time cooking. Want, doing it five times a day. Once you work as a cook, you can immediately make several dishes that will be eaten throughout the week. For example, chilli two chickens at once orRoast, so that it is enough for both tonight's dinner and the next. In addition, it will be a delicious and healthy sandwich and salad.
3. Selection and schedule of dishes
Using your list, select meals that are organized in your event. Also, check out your loved ones' favorite foods or flip through a recipe book. You should also consider the time of year. What is required is what is on sale from seasonal vegetables and what everyone would like to eat. When planning, you will need to remember the shelf life of the products. For example, fish dishes are made within one to two days of purchasing fish. Must be cooked, while frozen or dried food can be cooked later.
You should be able to use all the ingredients wisely so that you don't have to throw anything away. This way you can save both time and money. If you want to eat better and spend less money, thenBuy seasonal products and look for discounted and promotional products.
Make a list of the top dishes. Having a list of your and your family's meals is one of the easiest ways to calculate and simplify your meal planning process. Every time you like a dish, So put it in this list. You can also keep the recipe in your fitness journal. It will not only help you in your diet, but will also make your meal planning easier.
4. Enter everything in the calendar
It doesn't matter which calendar you use, be it on your computer screen or wall. But it's always best to keep a paper copy of your calendar in plain sight. Usually hang it on the refrigeratorWhen the plan of today's dishes is shown, we become more responsible for their preparation. In addition, your family will not constantly ask: "What's for dinner today? " They can just look at the calendarHuh.
If you prefer a digital calendar, you can plan today's meal on your phone and share this menu with friends and family.
5. Create shopping list
This is best done at the same time when filling out the calendar. Remember to write down the quantity of each product, and also check how much you have left so you don't accidentally buy too much. You listYou can save time by sorting products into groups as they appear in stores. For many supermarkets, this is:
6. Preparing and preparing food
Chop vegetables, grate cheese, make sauce - just prepare what we can beforehand. You can also measure by boiling spices, potatoes or roasting vegetables.
Meal scheduling not only puts us in a prime position to get healthy food, but it also saves a ton of time because we can prepare ingredients when you have free time.