What is a healthy diet plan for weight loss? What types of foods should be excluded from the diet for PP, how much protein, carbohydrates and fats should you eat each day?
Basics and rules of healthy eating
For optimal results, especially if you have just started 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 pound of your body weight per day. You should try to divide this amount into all meals and snacks throughout the day, instead of 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 assimilate protein than any other macronutrient, resulting in higher calorie expenditure.
Cereals
Cereals often have a bad reputation because most foods containing cereals today are processed industrially into fast carbohydrates like sweet cereals and white breads. If you choose whole grains and cereals, you will immediately get all the benefits of whole grains: energy, vitamins and minerals necessary for the normal functioning of the body.
How many cereals do you need?
You need about six servings of whole grains or 170 grams a day. A slice of bread and half a cup of cooked rice or pasta count as a ration. At least half of your rations should be whole grains.
Fruit
What else should you include in your weight loss diet? Fruit. Even the fact that fruits contain sugar, more precisely fructose, is not a problem if you do not skip your daily calorie intake. Your body needs fructose to stay healthy. Thus, fruits are naturally sweet, which means they can satisfy your cravings for sugar if you do not want to eat chocolate at night.
How much fruit do you need?
You should consume about two servings a day. A whole apple, orange or banana counts as a ration.
Which fruit should you choose?
You should eat mostly fresh fruit and limit your intake of fruit juices and processed foods like apple sauce, 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. They are also low in calories and 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 dark green leafy vegetables like spinach, kale, broccoli and asparagus. Starchy vegetables like potatoes are also helpful. Cooking vegetables (not boiled, as it removes all nutrients) is a way to improve the taste if you do not like to eat them raw.
Dairy products
We consume dairy products due to the high amount of vitamins and minerals. They are high protein foods, so a snack like cottage cheese is ideal if you need to eat something before your full meal. Since 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?
You need about three servings of dairy products each day. A cup of milk or yogurt counts as a ration.
What if you do not / do not want to consume dairy products?
They are not dairy products themselves, but their nutrients are important for a healthy diet. So if you can not eat dairy products due to allergies or lactose intolerance, or just do not like it, there are other possible ways to get those 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 like phosphorus, magnesium and iron are found in many other foods 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 group of foods. As you diet, you are likely to automatically consume the fats you need to stay healthy.
And where do I get fats?
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 carbohydrates
You may have already heard that not all carbohydrates (sugars) 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 a number of reasons and should be limited, if not excluded.
However, 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 returns 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 need 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 track them on a daily basis, but it all depends on what you eat and how active you are. Instead, pay attention to the types of food and serving sizes, as this can be a much more effective but less difficult way to achieve results.
Calculate 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 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 resulting figure is multiplied by the coefficient of physical activity:
- Sedentary work, sedentary lifestyle: 1. 2
- Average level of stress (morning exercises 3 times a week) 1. 38
- Heavy loads1, 56
- Very heavy loads1, 73
- Real extreme (you will not be able to hold so much, do not even think. 1. 9
But if you start to have "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 received. It is especially important to know the calorie content in the diet, when the weight has stopped after you have achieved certain results, then it will be easier to shorten the diet by another 500 calories and continue to lose weight.
One ration is:
- 100-150 grams of vegetables (the size of your fist);
- 150 ml dairy products;
- 120 g meat or fish (the size of a palm; )
- 1 tspvaj vegetables;
- 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 compromising health and to maintain good health, harmony, the body needs to get enough protein, fats and carbohydrates. Approximate proportions - 75 g Protein: 60 g Fat: 250 g Carbohydrate: 30 g Fiber. Foods that contain protein are sources of amino acids for building muscle fibers, maintaining healthy skin, hair, nails, fats for the proper functioning of the brain and nervous system, as well as for the skin, and carbohydrates are a source of energy.
Does meal time matter?
Optional. Make it easier on yourself and eat when you are hungry, even if it is just a snack. If you prefer to eat six small meals a day rather than three large meals a day, do so. If you like to dig yourself every few hours, then just eat 3 times a day at a convenient time. Just do not skip meals (you will end up eating but somewhere overnight and sabotaging potentially quality results). Diet is important, but not in terms of time, but in terms of quality.
Menu and meal planning
Eat some complete and balanced meals every day while maintaining a healthy diet. The secret is to eat different foods. Below is a breakfast menu of breakfast, lunch and dinner to help you start planning your meals.
daily ration:
Breakfast
- lean Greek yogurt or oatmeal with fruit and granules
- Half a pan with non-fat cream cheese
Lunch
- 2 shawarma items (tortilla, beef, lettuce, guacomole, sour cream)
- 1 bowl of brown rice cooked with roasted beans
Darka
- Small salad (lettuce, red onion, tomato, cheese, Italian sauce)
- Roasted chicken breast
- 1 bowl of green beans
- Baked potatoes with cheese
Snack ideas
- Celery and nut butter
- Fresh vegetables with humus
- Chopped fruit and whipped cream
- apple sauce
- Pretzel
- Dried fruits
- Arra
- Tortilla and salsa
- Pickled cucumbers
Shopping List
Here are some examples of healthy foods you can buy from your local grocery store. Knowing which foods to buy is part of the weight loss package.
Healthy eating:
- Meat (steak, pork, beef)
- Fish and shellfish
- Eggs
- Nuts and seeds
- Cereals
- Whole grain pasta
- Oriz kafe
- Buckwheat
- Wholemeal Bread
- kos grek
- Cheese
- Milk or soy milk
- Avocado
- Fatty fish like salmon
- Arra
- Fatty yogurt
Healthy Eating Planning Guide for Beginners
Meal planning 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 a whole week, it's up to you. A properly formulated diet not only gives us the opportunity to lose weight, but is also simply appropriate when all food issues are resolved in advance. When the ingredients for a delicious and healthy dish are waiting for 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 here we can get a rough idea of how many meals we need. This could be, for example: six breakfasts for everyone, five family dinners, one lunch four times and an afternoon snack.
2. How long will it take to cook?
This is a very important element of effective meal planning 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 good are they? With that in mind, expand your list of pre-prepared dinners and lunches. This means that you should first get acquainted with the dishes that you will prepare - the more information you find about them, the easier it will be to find dishes that easily fit into your schedule.
If you have a hard week ahead, beware of fast food, reheatable meals, or pre-cooked meals that can be served quickly. After all, we do not want to waste time cooking, doing it five times a day. Once working as a chef, you can instantly cook several dishes that will be eaten throughout the week. For example, make one chili or fry two chickens at the same time, so that is enough for one dinner today and the next. Moreover, it will be a tasty and healthy addition to sandwiches and salads.
3. Selection and schedule of dishes
Using your to-do list, choose meals that fit organically into your schedule. Also, check out your loved ones ’favorite foods or browse a recipe book. You also need to consider the time of year, what is now on sale from the seasonal vegetables and what everyone would like to eat. When planning, you should also keep in mind the shelf life of the products. For example, fish dishes should be cooked within one to two days after you buy the fish, while 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 time and money. If you want to eat better and spend less money, then buy seasonal products and look for products with discounts and promotions.
Make a list of top recipes. Having a to-do list that suits you and your family is one of the easiest ways to calculate and direct your meal planning process. Whenever you find a recipe for a dish you like, put it on this list. You can also keep recipes in your fitness diary. This will not only help you with your diet but also make it easier to plan your meals.
4. Put everything on the calendar
It does not matter which calendar you use, whether on your computer screen or on the wall. But it is always better to keep a paper copy of your calendar in plain sight. Usually it hangs in the fridge. When the plan of today’s dishes is obvious, then we become more responsible for their 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 for today on your phone and share this menu with friends and family.
5. Make shopping lists
This is best done at the same time as completing the calendar. Remember to write down the quantities of each product you need, and also check how much you have left so as not to accidentally buy too much. You can save time by listing the products in groups as they appear in the store. For many supermarkets this is:
- Fruits and vegetables
- Bread and cereals
- Spices and baking products
- Vajrat
- Krisur
- Pije
- Dairy Products
- Meat and eggs
6. Preparation and preparation of meals
Chop vegetables, grate cheese, make sauces - just prepare what we can in advance. You can also measure spices, boil potatoes or fry vegetables.
Meal scheduling not only puts us in a leading position to achieve a healthy diet, but also saves a ton of time as we can prepare ingredients while you have free time.