What is a healthy diet plan for weight loss like? 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 are just starting a healthy lifestyle, you can follow the MyPlate method. That is, you divide each meal into 5 food groups. Read more about them.
Protein
Ideally protein accounts for 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. You should try to reduce this amount for all meals and snacks throughout the day, rather than making it one or two meals. Protein is very important if you are trying to lose weight by burning fat in your body. The fact is that it requires more energy to break down and assimilate proteins than other macron nutrients, resulting in higher calorie production.
Grain
Cereals often have a bad reputation because most foods that contain cereals are now industrially processed into fast carbohydrates such as sweet cereals and white bread. If you choose grains and unprocessed grains, you will immediately get all the benefits of cereals: energy, vitamins and minerals needed for the normal functioning of the body.
How many grains do you need?
You need about six servings of cereal or 170 grams a day. A slice of bread and half a cup of cooked rice or pasta counts as a meal. At least half your portion must be whole grains.
Fruit
What else do you need to include in your diet to lose weight? Fruit. Even the fact that fruit contains sugar, especially fructose, is not a problem as long as you do not exceed your daily calorie intake. Your body needs fructose to stay healthy. Therefore, the fruit is really sweet, which means it can satisfy your sugar cravings if you do not want to eat chocolate at night.
How many pieces do you need?
You should take about two meals a day. A large number of apples, oranges, or bananas are counted as one serving.
Which fruit should you choose?
You should eat most fresh fruit and limit your intake of fruit juices and processed foods such as apple sauce (unless you make it yourself).
Vegetables
If you really want to know how to eat properly to lose weight, 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 resulting in quality weight loss.
How many vegetables should you eat?
You need three to four servings.
Which vegetables to choose?
Try eating lots of dark green leafy vegetables such as spinach, spinach, broccoli, and asparagus. Starchy vegetables like potatoes are also beneficial. Cooking vegetables (not boiling, because they wash all the nutrients) is one way to enhance the taste if you do not like to eat it raw.
Dairy products
We consume dairy products due to the high amount of vitamins and minerals. They are high protein foods, so snacks like cottage cheese are ideal if you need to eat something before your next full meal. Since dairy products are generally a great source of protein, they are also part of the weight loss package.
How many dairy products do you need?
Approximately, you need about three servings of dairy products per day. One cup of milk or yogurt is counted as one serving.
What if you can't / don't want to use dairy products?
This is not a dairy product itself, but its essential nutrients for a healthy diet. So, if you can not eat dairy because of allergies or lactose intolerance, or you do not like it, there are possible other ways to get these important vitamins and minerals and still get good 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 have eaten.
- You can also use a multivitamin daily to fill the micronutrient gap.
What about fat?
Fats and oils are no longer technically separate food groups. While dieting, you tend to consume the fat you need to stay healthy.
And where did I get the fat from?
If you eat a variety of healthy foods, you will definitely 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 heard by now that not all carbohydrates (sugar) are bad. When you see experts discussing how bad sugar is for you, they usually talk about added sugar. Such sugars are added to our food during processing for a number of reasons and should be restricted, if not excluded.
However, carbohydrates found in grains, fruits, vegetables, and dairy products are not moderately harmful. You can 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 eat each day?
After learning how to eat well to lose weight, you may still be wondering how many calories you can eat each day. Technically, you don’t have to count calories if you don’t 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 every day, but it all depends on what you eat and how active you are. Instead, look at the type of food and the size of the dish, as this can be a much more effective way but less difficult to achieve.
Calculation of daily calorie intake for weight loss
To find out how many calories you need each day, you can use one of the calorie counting formulas. The most commonly used formula is Tom Venut. He looks like this:
Men: 66+ (13, 7 x weight) + (5 x height in cm) - (6, 8 x age in years)
Women: 665 + (9, 6 x weight) + (1, 8 x height in cm) - (4, 7 x age in years)
The resulting figure is multiplied by the coefficient of physical activity:
- Inactive work, inactive lifestyle: 1. 2
- Average level of stress (morning exercise 3 times a week) 1. 38
- Heavy load1, 56
- Very heavy load1, 73
- Very extreme (you can not take much, do not think. 1. 9
But if you start to have 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 very important to know the calorie content of the diet, when the weight stops after achieving certain results, then it will be easier to cut the diet by 500 calories and continue to lose weight.
One serving is:
- 100-150 grams of vegetables (the size of your fist);
- 150 ml of dairy products;
- 120 g of meat or fish (palm size; )
- 1 teaspoon of 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 endangering health and maintaining health, harmony, the body needs to get enough protein, fat, and carbohydrates. Estimated proportions - 75 g protein: 60 g fat: 250 g carbohydrates: 30 g fiber. Foods that contain protein are a source of amino acids to build muscle fiber, keep skin, hair, nails, healthy fats - for proper functioning of the brain and nervous system, as well as for the skin, and carbohydrates are a source of energy.
Is meal time important?
Optional. Simplify 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 it. If you like to charm yourself every few hours, then it is enough to eat 3 times a day at the right time. Never skip meals (you will definitely eat, but somewhere at night and sabotage potentially quality results) Diet is important, but not in terms of time, but in terms of quality.
Menu and food planning
Eat some complete and balanced foods every day while maintaining a healthy diet. The secret is to eat different foods. Here are examples of breakfast, lunch and dinner menus to help you start your meal planning.
Daily Rations:
Breakfast
- Lean Greek yogurt or oatmeal with fruit and granola
- Half a bagel with low-fat cream cheese
Lunch
- 2 items shawarma (tortilla, beef, lettuce, guacomole, sour cream)
- 1 bowl of brown rice cooked with roasted beans
Dinner
- Small salads (lettuce, onions, tomatoes, cheese, Italian dressing)
- Roast chicken breast
- 1 bowl of green beans
- Baked potatoes with cheese
Snack Ideas
- Celery and peanut butter
- Fresh vegetables with hummus
- Sliced fruit and whipped cream
- Applesauce
- Pretzel
- Dried fruit
- Beans
- Tortilla and salsa
- Pickled Cucumbers
Shopping Cart
Here are some examples of healthy foods you can buy from your local grocery store. Knowing which foods to buy is part of a weight loss package.
Healthy Food:
- Meat (steak, pork, beef)
- Fish and shellfish
- Eggs
- Nuts and Seeds
- Grain
- Wheat Seed Pasta
- Brown rice
- Buckwheat
- Whole Wheat Bread
- Greek yogurt
- Cheese
- Milk or soy milk
- Avocado
- Fatty fish like salmon
- Beans
- Fatty Yogurt
Healthy Eating Planning Guide for Beginners
Food planning is one of the easiest and healthiest things you can do to achieve weight loss results through a healthy diet. Whether it’s just for a day or a week, it all depends on you. A well-formulated diet gives us not only the opportunity to lose weight, but also easy when all food problems are solved first. When the ingredients for a delicious and healthy meal await us at home, it becomes easier to avoid buying something harmful.
1. How much food do you need?
First, let's think about the plans and plans of our loved ones for a week. From here we can get a rough idea of how much food we need. This could be, for example: six breakfasts for all, five family dinners, one four-course lunch and one afternoon snack.
2. How long is the cooking time?
This is a very important element in effective food planning and is often overlooked or overlooked. You can make as many plans as you want, but if you do not have enough time to complete them, then what is the point? With this, expand your list with the dinner and lunch provided. This means that you must first familiarize yourself with the dishes you will be preparing - the more information you find about it, the easier it will be to find a dish that fits your schedule.
If you have a difficult work week ahead of you, remember fast food, reheatable foods, or fast-cooked pre-cooked foods. After all, we do not want to waste cooking time, do it five times a day. After working as a cook once, you can cook some dishes that will be eaten throughout the week. For example, make chili or fry two chicken at once, until it is enough for dinner today and beyond. Plus, it will be a delicious and healthy addition to sandwiches and salads.
3. Selection and table of dishes
Using your list, choose foods that fit your schedule organically. Also, check out your loved ones ’favorite foods or read a recipe book. You also need to consider the time of year, what is currently being sold from seasonal vegetables and what everyone wants to eat. When planning, you also need to keep in mind the product life span. For example, fish dishes must be cooked within one to two days after buying fish, while frozen or dried foods can be cooked later.
You should also be able to use all the ingredients wisely so that you do not have to throw away anything. 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 list of foods that suits you and your family is one of the easiest methods to calculate and streamline your food planning process. Every time you find a recipe for a dish you like, put it in this list. You can also keep recipes in your fitness journal. This can not only help your diet, but also make your meal planning easier.
4. Enter everything in the calendar
No matter which calendar you use, either on a computer screen or on a wall. But it is always better to keep a clear copy of your calendar paper. Usually it is hung in the refrigerator. When today’s meal plan can be seen, then we become more responsible for its preparation. Also, your family will not always ask: "What for dinner today? " They can only see the calendar.
If you prefer a digital calendar, you can make plans for today's meal on your phone and share this menu with friends and family.
5. Create a shopping list
This is best done at the same time when filling out the calendar. Remember to write down the amount of each product you need, and also check how much is left so you do not accidentally buy too much. You can save time by organizing the products in the list into groups as found in the store. For many supermarkets, these are:
- Fruits and vegetables
- Bread and grains
- Spices and baking products
- Oil
- Crackers
- Drinks
- Dairy products
- Meat and eggs
6. Prepare and prepare food
Cut vegetables, grated cheese, make a sauce - prepare what we get first. You can also measure spices, boil potatoes, or fry vegetables.
Food scheduling not only puts us in a prime position to achieve healthy eating, but also saves a lot of time because we can provide the ingredients while you have free time.