What does a healthy diet plan for weight loss look like? What types of foods should be excluded from the diet for PP, how much protein, carbohydrates and fat should you eat daily?
Basics and rules of healthy eating
For optimal results, you can follow the MyPlate method, especially if you are just starting a healthy lifestyle. That is, you divide each dish into 5 food groups. Read more about them.
Protein
Protein should ideally make up 20 percent of your total daily calories.
How much protein should you eat?
You should consume about 0, 8 - 1, 2 grams of protein per kilogram of body weight per day. Instead of converting this amount into one or two meals, you should try to break it down between all meals and snacks throughout the day. Protein is especially important if you are trying to lose weight by burning fat in your body. The truth is that you need more energy than any other macronutrient to break down and assimilate protein, and as a result, you burn more calories.
Cereals
Cereals often have a bad reputation because today most of the foods that contain grains are processed industrially and converted into fast carbohydrates such as sweet grains and white bread. If you choose unprocessed grains and cereals, 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 grain or 170 grams a day. A slice of bread and half a cup of cooked rice or pasta is considered a serving. At least half of your portions should be whole grains.
Fruit
What else should you add to your diet to lose weight? Fruit. The fact that fruits contain sugar, or more precisely fructose, is not a problem if you do not exceed your daily caloric intake. Your body needs fructose to stay healthy. So fruits are naturally sweet, which means that if you don't want to eat chocolate at night, sugar can satisfy your cravings.
How much fruit do you need?
You should consume about two servings a day. Whole apples, oranges or bananas are considered one serving.
Which fruit should you choose?
You should eat mostly fresh fruit and limit processed foods such as fruit juices and apple juice (unless you do it yourself).
Vegetables
If you want to know how to eat right to lose weight, just remember vegetables are your best friend. It is rich in fiber, which is good 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, resulting in quality weight loss.
How many vegetables should you eat?
You need three or four servings.
Which vegetables should I choose?
Try to eat more dark green leafy vegetables such as spinach, cabbage, broccoli and asparagus. Starchy vegetables such as potatoes are also helpful. Cooking vegetables (it washes all foods because it's not boiling) is a way to improve the flavor if you don't want to eat it raw.
Dairy products
We consume dairy products because they contain a lot of vitamins and minerals. They are high-protein foods, so a snack like spicy cheese is ideal if you need to eat something before your next full meal. Because dairy products are generally an excellent source of protein, they are also part of the weight loss package.
How many dairy products do you need?
You need about three servings of dairy products every day. A cup of milk or yogurt is considered a serving.
What do you do if you can't / don't want to consume dairy products?
Foods, not dairy products, are important for a healthy diet. So, if you can't eat dairy products due to allergies or lactose intolerance, or just don't like them, there are other ways to get these important vitamins and minerals, and you can 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 already in many foods you eat.
- You can take a multivitamin daily to fill these micronutrient gaps.
What about fat?
Fats and oils are no longer a technically separate food group. When it comes to dieting, you need to automatically consume the fats you need to stay healthy.
Where do I get fats?
If you eat a healthy variety, you should get all the healthy fats you need. However, no more than 30 percent of daily calories should be fat.
The Truth About Carbohydrates
You've already heard that not all carbs (sugars) are bad. When experts see how harmful sugar is to you, they usually talk about extra sugar. This type of sugar is added to our food during processing for a number of reasons and should be limited if not excluded.
However, carbohydrates in grains, fruits, vegetables and dairy products are not normally harmful. This type of sugar should not scare you. In your body, it is converted into energy needed to stay healthy.
How many calories should I consume per day?
Now that you know how to eat well to lose weight, you're probably wondering how many calories you can eat a day. No need to count calories if you don't want to technically. The standard for men and women is 2000 kcal. If you want to know and watch them on a daily basis, you can calculate your calorie needs, but it all depends on what you eat and how active you are. Instead, focus on the types of food and the size of the portions, as it can be a much more effective but less difficult way to get results.
Calculating daily calorie intake for weight loss
You can use one of the calorie calculation formulas to find out how many calories you need per day. The most commonly used formula is Tom Venut. It looks like this:
Men: 66 + (13, 7 x body weight) + (5 x height cm) - (6, 8 x age)
Women: 665 + (9, 6 x body weight) + (1, 8 x height cm) - (4, 7 x age)
As a result, the number is multiplied by the coefficient of physical activity:
- sedentary work, sedentary lifestyle: 1. 2
- Average stress level (morning exercises 3 times a week) 1. 38
- Heavy loads1, 56
- Very heavy loads1, 73
- Real extreme (you can't carry that much, don't even think about it. 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 information obtained. It is especially important to know the calorie content of the diet, when you lose weight after achieving certain results, it will be easier to reduce the diet by another 500 calories and continue to lose weight.
Here is a service:
- 100-150 grams of vegetables (the size of your fist);
- 150 ml of dairy products;
- 120 g of meat or fish (palm length; )
- 1 teaspoon vegetable oil;
- 12 grapes;
- 1 apple, banana, orange or pear;
- 1/2 mango or grapefruit;
- 1/4 avocado.
Track your balance
In order to lose weight without losing health and maintain health and harmony, the body needs to get enough protein, fat and carbohydrates. Approximate ratios - 75 g protein: 60 g fat: 250 g carbohydrates: 30 g fiber. Foods that contain protein are a source of amino acids for building muscle fibers, healthy skin, hair, nails, fat - the brain and nervous system, as well as for the skin to function properly, and carbohydrates are a source of energy.
Is meal time important?
Optional. Relieve yourself and eat when you're hungry, even if it's just a snack. If you want to eat six small meals a day instead of three large meals a day, do it. If you like to pass yourself every few hours, it is enough to eat 3 times a day at a convenient time. Just don't skip meals (your meal will end, but somewhere in the night and spoil the potential quality results). Diet is important, but not in terms of time, but in terms of quality.
Menu and meal planning
You can eat a few complete and balanced meals every day by maintaining a healthy diet. The secret is to eat a variety of foods. Below is a sample breakfast, lunch and dinner menu to help you start planning your meals.
Daily Ration:
Breakfast
- Lean Greek yogurt or oatmeal with fruit and granola
- Semi-bagel with low-fat cream cheese
Lunch
- 2 products shawarma (tortilla, beef, lettuce, guacamole, sour cream)
- 1 bowl of brown rice with baked beans
Food
- Small salad (lettuce, red onion, tomato, cheese, Italian dressing)
- Cooked chicken breast
- 1 cup green beans
- Baked potatoes with cheese
Snack Ideas
- celery and walnut oil
- Fresh vegetables with hummus
- Sliced fruit and whipped cream
- Apple Juice
- Simit
- Dried fruits
- Hazelnuts
- Tortilla and salsa
- Pickled cucumbers
Shopping list
Here are some examples of healthy foods you can buy at your local grocery store. Knowing what foods to buy is part of a weight loss package.
Healthy food:
- Meat (steak, pork, beef)
- Fish and shellfish
- Egg
- Hazelnuts and Seeds
- Cereals
- Whole Grain Pasta
- Brown rice
- buckwheat
- Whole Grain Bread
- Greek yogurt
- Cheese
- Milk or soy milk
- Avocado
- Oily fish like goldfish
- Hazelnuts
- Fatty Yogurt
Healthy Eating Planning Guide for Beginners
Eating planning is one of the simplest and healthiest things you can do to achieve weight loss results thanks to a healthy diet. Whether it's a day or a whole week, it's your job. A properly prepared diet not only allows us to lose weight, but also is convenient when all food issues are resolved in advance. When the ingredients of a tasty and healthy meal are waiting for us at home, it is easier to avoid buying something harmful.
1. How many meals do you need?
First of all, let's think about our plans and the weekly plans of our loved ones. Here we can get an idea of how much we need to eat. For example, this could be: six breakfasts for everyone, five family meals, four lunches, and one afternoon snack.
2. How long does 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 don't have enough time to do them, then what's the point? With that in mind, expand your list with pre-prepared lunches and dinners. This means that you need to get acquainted with the dishes you are going to prepare first - the more you learn about them, the easier it will be to find dishes that fit your schedule.
If you have a hard work week ahead of you, think about fast food, reheatable foods, or pre-cooked foods that can be served quickly. After all, we don't want to waste time cooking by doing it five times a day. Once you work as a chef, you can immediately cook a few meals to eat during the week. For example, cook one pepper or fry two chickens at the same time, it will be enough for both today's dinner and the next meal. In addition, it will be a tasty and useful addition to sandwiches and salads.
3. Selection and schedule of meals
Use your list to choose organically appropriate foods for your schedule. Also, look at your loved ones' favorite foods or browse a recipe book. You need to think about the time of year, what seasonal vegetables are on sale, and what everyone wants to eat. When planning, you should also keep in mind the shelf life of the products. For example, fish dishes should be cooked within a day or two after the fish is purchased, while frozen or dried foods can be cooked later.
You also need to be able to use all the ingredients wisely so that you don't 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 discount and promotional products.
Make a list of the best recipes. Having a list of foods that are right for you and your family is one of the easiest ways to calculate and simplify your meal planning process. Each time you find a recipe for a dish you want, add it to this list. You can also keep recipes in your fitness magazine. This will not only help you with your diet, but also make it easier to plan meals.
4. Add everything to the calendar
It doesn't matter which calendar you use, whether it's on a computer screen or on the wall. But it's always a good idea to keep a paper copy of your calendar in mind. It usually hangs in the fridge. When we look at today's meal plan, we are more responsible for its preparation. Also, your family won't always ask, "What's for dinner today? " They can just look at the calendar.
If you prefer a digital calendar, you can create a plan for today's meal on your phone and share this menu with friends and family.
5. Prepare shopping lists
This is done at the same time as filling out the best calendar. Remember to write down the amount of each product you need, as well as check how much leftovers you have left so you don't accidentally buy too much. You can save time by grouping the products on the list as seen in the store. For many supermarkets, this is:
- Fruits and vegetables
- Bread and cereals
- Spices and bakery products
- Oils
- Crackers
- Drinks
- Dairy products
- Meat and eggs
6. Cooking and cooking
Chop vegetables, grate cheese, make sauces - do your best in advance. You can even measure spices, boil potatoes or fry vegetables.
A meal schedule not only puts us in the best position for a healthy diet, but also saves a ton of time because we can prepare ingredients in our spare time.