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 daily?
Basics and rules for a healthy diet
For best results, especially if you are just starting out with a healthy lifestyle, you can use the MyPlate method. That means you divide each meal into 5 food groups. Read on about it.
Protein
Protein should ideally make up about 20 percent of your total daily calories.
How Much Protein Should You Eat?
You should consume around 0. 8 to 1. 2 grams of protein per kilogram of your body weight per day. You should try to split this amount across all meals and snacks throughout the day rather than turning it into a meal or two. Protein is especially important when trying to achieve weight loss by burning fat in your body. The fact is, it takes more energy to break down and assimilate protein than any other macronutrient, resulting in higher calorie consumption.
Grain
Grains often have a bad rap, as most foods that contain grain are industrially processed into quick carbohydrates like sweet grains and white bread these days. Choosing unprocessed grains and grains, you will immediately get all the benefits of grains: energy, vitamins and minerals necessary for the normal functioning of the body.
How many grain do you need?
You will need about six servings of grain, or 170 grams per day. A slice of bread and half a cup of cooked rice or pasta count as one serving. At least half of your servings should be whole grains.
fruit
What else do you need to include in your diet for weight loss? Fruit. Even the fact that fruits contain sugar, especially fructose, isn't a problem if you don't exceed your daily caloric intake. Your body needs fructose to stay healthy. For example, fruits are naturally sweet, which means that they can satisfy your sugar cravings if you don't want to eat chocolates at night.
How much fruit do you need?
You should consume around two servings a day. A whole apple, a whole orange or a whole banana counts as one serving.
Which fruit should you choose?
You should mainly eat fresh fruit and limit your intake of fruit juices and processed foods such as applesauce (unless you made it yourself).
Vegetables
If you really want to know how to eat right to lose weight, just think about vegetables - your new best friend. They are high in fiber, which has a positive effect on your digestive system. They're also low in calories and low in satiety, so you can eat more vegetables than other foods while consuming fewer calories, which ultimately leads to a loss of quality.
How Much Vegetables Should You Eat?
You need three to four servings.
Which vegetables should you choose?
Try to eat lots of dark green leafy vegetables like spinach, kale, broccoli, and asparagus. Starchy vegetables like potatoes are also beneficial. Cooking vegetables (not boiling as it washes out all nutrients) is one way to add flavor if you don't like to eat them raw.
Dairy products
We consume dairy products because of their high amount of vitamins and minerals. Since these are high protein foods, a snack like cottage cheese is ideal if you need to eat before your next full meal. Since dairy products are generally a great source of protein, they're also part of a weight loss package.
How many dairy products do you need?
You need about three servings of dairy products a day. One cup of milk or yogurt counts as one serving.
What if you cannot / 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't or simply don't like dairy products due to allergies or lactose intolerance, there are other ways you can 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 like phosphorus, magnesium and iron are found in many other foods that you already eat.
- You can also take a multivitamin daily to fill in all of those micronutrient gaps.
What about fat?
Fats and oils are technically no longer a separate food group. While dieting, you are likely to automatically consume the fats you need to stay healthy.
And where do I get fats from?
When you eat healthy food choices, you should be getting all of 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 that not all carbohydrates (sugars) are bad. When you see the experts talking about how bad sugar is for you, they usually talk about added sugar. This sugar is added to our foods during processing for a number of reasons and should be limited if not excluded.
However, the carbohydrates contained in cereals, fruits, vegetables and dairy products are not harmful in moderation. You shouldn't be intimidated by 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 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 keep track of them on a daily basis. However, it depends on what you are eating 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.
Calculation of the daily calorie intake for weight loss
To find out how many calories you need per day, you can use one of the calorie calculation 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 number is multiplied by the coefficient of physical activity:
- Sedentary work, sedentary lifestyle: 1. 2
- Average stress (3 times a week morning exercises) 1, 38
- Heavy loads1, 56
- Very heavy loads1, 73
- Really extreme (you can't take that much, don't even think. 1. 9
However, if you have questions like “Why can't you lose weight? “It can turn out that the daily calorie intake is greatly overestimated and the body simply does not have to use any fat reserves. In this case, it is better to calculate your daily caloric intake and create a menu based on the data obtained. It is especially important to know the calorie content of the diet. If after certain results the weight has stopped, it is easier to reduce the diet by another 500 calories and keep losing weight.
One portion is:
- 100-150 grams of vegetables (the size of your fist);
- 150 ml of dairy products;
- 120 g 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 grapefruit;
- 1/4 avocado.
Keep an eye on your balance
In order to lose weight without harming health and maintain health and harmony, the body needs to get enough proteins, fats and carbohydrates. Approximate proportions - 75 g protein: 60 g fat: 250 g carbohydrates: 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 and skin, and carbohydrates are a source of energy.
Is the timing of meals important?
Optional. Make it easy on yourself and eat when you're hungry, even if it's just a snack. If you'd rather eat six small meals a day than three large meals a day, do so. If you want to swallow every few hours, it is enough to eat three times a day at an appropriate time. Just don't skip meals (you'll end up eating, but sabotaging somewhere at night and potentially high quality results). Diet is important, but not in time, but qualitatively.
Menu and meal planning
You can have multiple full and balanced meals each day while eating healthy. The secret is to eat different foods. Below is an example of a breakfast, lunch and dinner menu to help you plan your meals.
Daily ration:
Breakfast
- Lean Greek yogurt or oatmeal with fruit and muesli
- Half a bagel with low-fat cream cheese
Lunch
- 2 doner kebabs (tortilla, beef, lettuce, guacomole, sour cream)
- 1 bowl of cooked brown rice with baked beans
Dinner
- Small salad (lettuce, red onion, tomato, cheese, Italian dressing)
- Baked chicken breast
- 1 bowl of green beans
- Baked potatoes with cheese
Snack ideas
- Celery and nut butter
- Fresh vegetables with hummus
- Sliced fruit and whipped cream
- applesauce
- pretzel
- dried fruits
- nuts
- Tortilla and Salsa
- Pickled cucumbers
Shopping list
Here are some examples of healthy foods that you can buy from your local grocery store. Knowing what foods to buy is part of the weight loss package.
Healthy nutrition:
- Meat (steak, pork, beef)
- Fish and shellfish
- eggs
- nuts and seeds
- Grain
- Whole wheat pasta
- Brown rice
- Buckwheat
- Whole grain bread
- Greek yogurt
- cheese
- Milk or soy milk
- Avocado
- Fatty fish like salmon
- nuts
- Fatty yogurt
Healthy Eating Planning Guide for Beginners
Meal planning is one of the easiest and most beneficial things you can do to achieve weight loss results through a healthy diet. Whether it's just for a day or a whole week, it's up to you. Properly formulated diet not only gives us the opportunity to lose weight, but it also comes in handy when all problems with food 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 harmful things.
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 will need. This could be, for example: six breakfasts for everyone, five family meals, one lunch 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 complete them, what are they for? With that in mind, add to your list of prepared dinners and lunches. This means that the first thing you need to do is familiarize yourself with the dishes that you are going to prepare. The more information you can find about it, the easier it will be to find dishes that will easily fit into your schedule.
When you have a tough work week ahead of you, watch out for quick meals, meals that can be reheated, or pre-cooked meals that can be served quickly. After all, we don't want to waste time cooking, we want to waste it five times a day. After working as a chef once, you can instantly cook multiple dishes that will be eaten throughout the week. For example, cook chilli or roast two chickens at the same time so that it is enough for both today's and next dinner. In addition, it will be a tasty and healthy addition to sandwiches and salads.
3. Selection and schedule of dishes
Use your list to choose meals that organically fit your schedule. You can also take a look at the favorite foods of your loved ones or leaf through a recipe book. You also need to consider the time of year, what is now on offer of seasonal vegetables, and what everyone would like to eat. When planning, you also need to consider the expiration date of the products. For example, fish dishes must be cooked within a day or two of buying fish, while frozen or dry food can be cooked later.
You also need to be able to use all of the ingredients wisely so you don't have to throw anything away. This way you can save time and money. If you want to eat better and spend less money, buy seasonal products and look for products with discounts and specials.
Make a list of the best recipes. Having a list of meals that are right for you and your family is one of the easiest ways to calculate and optimize 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. Not only will this help you with your diet, but it will also make it easier to plan your meals.
4. Put everything in the calendar
It doesn't matter which calendar you use, be it on your computer screen or on the wall. However, it is always best to keep a copy of your paper calendar on hand. Usually it is hung on the refrigerator. When the plan of today's dishes is visible, we become more responsible for their preparation. Also, your family won't keep asking, “What's for dinner tonight? ” You can only look at the calendar.
If you prefer a digital calendar, you can use your phone to create a meal plan for today and share this menu with friends and family.
5. Create shopping lists
This is best done at the same time as filling out the calendar. Remember to write down the quantities of each product you need and check how much you have left so you don't accidentally buy too much. You can save time by sorting the products in the list into groups as they appear in the store. For many supermarkets this is:
- Fruits and vegetables
- Bread and Grains
- Spices and baked goods
- oils
- Cracker
- drinks
- Dairy products
- meat and eggs
6. Preparation and preparation of meals
Chop vegetables, grate cheese, prepare sauces - just prepare what we can. You can even measure spices, boil potatoes, or fry vegetables.
Meal planning not only puts us in a prime position to achieve a healthy diet, but it also saves a ton of time by allowing us to prepare ingredients while you have free time.