How is a healthy diet plan to lose weight? What kinds of foods should be excluded from the diet for PP, how many proteins, carbohydrates and fats should you eat daily?
Basics and rules of healthy eating
For optimal results, especially if you are just starting out with a healthy lifestyle, you can follow the MyPlate method. That is, divide each meal into 5 food groups. Read more about them.
Protein
Ideally, protein should 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 for every kilogram of your body weight per day. You should try to divide this amount across all meals and snacks throughout the day, rather than converting them to one or two meals. Protein is especially important if you are trying to achieve weight loss by burning fat on your body. The fact is, it takes more energy to break down and assimilate protein than any other macronutrient, resulting in higher calorie expenditure.
Cereals
Cereals often get a bad rap because most grain-containing foods today are industrially processed into fast carbohydrates, such as sweet cereals and white breads. If you choose unprocessed grains and grains, you will immediately receive all the benefits of cereals: energy, vitamins and minerals necessary for normal body function.
How many cereals do you need?
You need about six servings of cereal or 170 grams per day. One 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 weight loss diet? Fruit. Even the fact that fruits contain sugar, more specifically fructose, is not a problem as long as you do not exceed your daily caloric intake. Your body needs fructose to stay healthy. Therefore, fruits are naturally sweet, which means 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 about two servings a day. A whole apple, orange, or banana counts as one serving.
Which fruit should I choose?
You should eat mainly fresh fruit and limit your intake of fruit juices and processed foods such as applesauce, for example (unless you prepare it yourself).
Vegetables
If you really want to know how to eat well 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 filling, 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 I eat?
You need three to four servings.
What vegetables to choose?
Try to eat plenty of dark green leafy vegetables like spinach, kale, broccoli, and asparagus. Starchy vegetables like potatoes are also beneficial. Cooking vegetables (don't boil them as it removes all the nutrients) is one way to improve the flavor if you don't like eating them raw.
Dairy products
We consume dairy products for their high amount of vitamins and minerals. They are high in protein, so a snack like cottage cheese is 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 a weight loss package.
How many dairy products do you need?
You need about three servings of dairy products every day. One cup of milk or yogurt counts as one serving.
What if you can't / don't 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 eat dairy due to your allergies or lactose intolerance, or you just don't like them, there are other possible ways to 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 you already eat.
- You can also take a daily multivitamin to fill in all those micronutrient gaps.
What about fat?
Fats and oils are technically no longer a separate food group. While dieting, you are likely automatically consuming the fats you need to stay healthy.
And where do I get the fats from?
If you eat a variety of healthy 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 foods during processing for a number of reasons and should be limited, if not excluded.
However, the carbohydrates found in grains, fruits, vegetables, and dairy are not harmful in moderation. You should not be intimidated by this type of sugar. In your body, it is converted into the energy you need to stay healthy.
How many calories should I consume per day?
Now that you know how to eat well to lose weight, you are probably still wondering how many calories you can eat per day. Technically, you don't need 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 them and track them daily, but it all depends on what you eat and your activity level. Instead, pay attention to food types and portion sizes, as this can be a much more effective but less difficult way to achieve results.
Calculation of 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 widely used formula is Tom Venut. She 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 stress level (morning exercises 3 times a week) 1, 38
- Heavy loads1, 56
- Very heavy loads1, 73
- Real extreme (you can't take that long, don't even think about it. 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 make a menu based on the data obtained. It is especially important to know the calorie content of the diet, when the weight has stopped after achieving certain results, then it will be easier to cut the diet by another 500 calories and continue losing weight.
A slice is:
- 100-150 grams of vegetables (the size of your fist);
- 150 ml of dairy products;
- 120 g 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 grapefruit;
- 1/4 avocado.
Keep track of your balance
To lose weight without harm to health and maintain good health and harmony, the body needs to get enough protein, fat and carbohydrates. Approximate proportions - 75 g of protein: 60 g of fat: 250 g of carbohydrates: 30 g of fiber. Protein-containing foods are sources of amino acids for building muscle fibers, maintaining healthy skin, hair, nails, and fats, for proper brain and nervous system function, as well as for skin, and carbohydrates are onepower source.
Is the timing of meals important?
Optional. Make it easy 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, go ahead. If you like to gorge yourself every few hours, then eating 3 times a day at a convenient time is sufficient. Just don't skip meals (you will end up eating, but somewhere in the evening and potentially sabotaging quality results). Diet is important, but not in terms of time, but of quality.
Menu and meal planning
Eat several complete and balanced meals every day while maintaining a healthy diet. The secret is to eat different foods. Below is a sample breakfast, lunch, and dinner menu to help you get started planning your meals.
Daily ration:
Breakfast
- Lean Greek yogurt or oatmeal with fruit and granola
- Medium bagel with low-fat cream cheese
Lunch
- 2 pieces of shawarma (tortilla, beef, lettuce, guacamole, 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
- Nuts
- Walnuts
- Omelet and sauce
- 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 the weight loss package.
Healthy Food:
- Meat (steak, pork, veal)
- Fish and seafood
- Eggs
- Nuts and seeds
- Cereals
- Whole wheat pasta
- Brown rice
- Buckwheat
- Whole wheat bread
- Greek yogurt
- Cheese
- Milk or soy milk
- Avocado
- Fatty fish like salmon
- Walnuts
- Fatty yogurt
Beginner's Healthy Eating Planning Guide
Meal planning is one of the simplest and most beneficial things you can do to achieve weight loss results through a healthy diet. Whether it's for a day or a whole week, it's up to you. A well-formulated diet not only gives us the opportunity to lose weight, it is also convenient when all eating problems are solved in advance. When the ingredients for a tasty and healthy dish await us at home, it is 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 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 good are they? With this in mind, expand your list with pre-prepared dinners and lunches. This means that you must first familiarize yourself with the dishes that you will prepare; The more information you find about them, the easier it is to find dishes that easily fit into your schedule.
If you have a difficult work week ahead of you, consider fast foods, foods that can be reheated, or convenience foods that can be served quickly. After all, we don't want to waste time cooking, doing it five times a day. After you have worked as a cook once, you can immediately cook various dishes that will be eaten throughout the week. For example, make a chili or fry two chickens at the same time, so that it is enough for both today's dinner and the next. Also, it will be a tasty and healthy addition to sandwiches and salads.
3. Selection and programming of dishes
Using your list, choose foods that fit organically into your schedule. Also, look at the favorite foods of your loved ones or flip through a cookbook. You should also consider the time of year, what is now for sale for seasonal vegetables, and what everyone would like to eat. When planning, you should also remember the shelf life of the products. For example, fish dishes should be cooked within a day or two after buying fish, while frozen or dry foods can be prepared later.
You should also be able to use all 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 promotions.
Make a list of the best recipes. Having a meal list that suits you and your family is one of the easiest ways to calculate and optimize your meal planning process. Every time you find a recipe for a dish you like, put it on this list. You can also save recipes in your exercise journal. Not only will this help you with your diet, it will also make it easier to plan your meals.
4. Enter everything in the calendar
It doesn't matter which calendar you use, whether it's on your computer screen or on the wall. But it is always best to have a hard copy of your calendar on view. It is usually hung from the refrigerator. When the plan of today's dishes is visible, we take more responsibility for its preparation. Also, your family will not constantly ask, “What's for dinner today? ” They can only look at the calendar.
If you prefer a digital calendar, you can create a plan for today's meals on your phone and share this menu with friends and family.
5. Make shopping lists
This is best done at the same time as the calendar fills up. Remember to write down the quantities of each product you need, and also check how much you have left so you don't accidentally buy too much. You can save time by sorting the listed products into groups as they appear in the store. For many supermarkets, this is:
- Fruits and vegetables
- Bread and cereals
- Spices and Baking Products
- Oils
- Cookies
- Drinks
- Dairy products
- Meat and eggs
6. Prepare and prepare meals
Chop veggies, grate cheese, make sauces, just make what we can ahead of time. You can even measure spices, boil potatoes, or fry vegetables.
Meal scheduling not only puts us in a prime position for healthy eating, it also saves a lot of time, as we can prepare ingredients while you have free time.