Every day we hear about new diet methods that is helping us to lose weight. In a sea of information, express diets, slimming products and advice of well-meaning fellow, a handful of conflicting information, so it is sometimes very difficult to discern what needs to be done to achieve the much desired ideal body weight. It is summer, and many wills be interested to get rid of extra pounds.
Before the start is necessary to determine a target weight of body mass index (BMI), which is the best weight ranges, from 18.5 to 25 target weight to calculate BMI value, multiply the square of height (in meters). Example: if you have 75 kg and 1.65 m tall you are, the target weight will be: Target Weight = 25 x (1.65) 2 = 2.72 x 25 = 68.8 kg.
Well, for start you need to lose weight 6 kg. Be sure to weigh and measure your waist circumference, which will serve you in assessing the progress of reduction diet.
Reduction diet plan
The need for energy ranges from 1900 kcal for women and 2600 kcal for men, with the real need for each person depending on the sex, current weight and physical activity. Reducing diet will contains from 1400-2100 kcal, depending on these guidelines, the desired target weight and other personnel circumstances.
Number of servings a diet plan should consist of three larger and two smaller meals, which are not skipped, and are aligned with daily activities and consumed at a desired time. The optimum time among meals is 3-4 hours, so that all daily meals evenly spaced throughout the day.
Breakfast is the most important meal, it is a key factor in weight control. This is followed by breakfast, lunch, afternoon snack and dinner. Reducing diets contain foods with lower fat versions of almost all groups of foods – fruits, vegetables, grains, meat products and milk products. The quantities of specific foods are not unlimited, but specific.
You should avoid foods with high fat (oil, butter, margarine, mayonnaise, processed meats, fatty meats, etc.), as well as ways of food preparation in which are high proportion of fat (fried foods).
Food for weight reduction program is prepared by boiling, steaming, grilling, or in containers that provide a minimum of adding fat. The share of 30% fat showed the best results in the treatment of weight loss, which would mean low calorie diet 450-600 cal various fats (equivalent to 4-6 tablespoons of olive oil). Should choose monounsaturated and polyunsaturated fats present in oils (olive, flax seed, sunflower, corn oil, soybean) and the same fat from foods such as almonds and other nuts. These contribute to fat intake of vitamins A, D, E and K, and essential fatty acids.
It is necessary to increase the intake of fruits and vegetables to be consumed daily for at least three pieces of fruit (or product) and 2 servings of vegetables. For example, daily consumption of 2 oranges, 1 apple, 100 g carrots, and two large bowls of lettuce will give only 330 cal. Total carbohydrate intake should be around 55% – this includes cereal products, legumes, fruits and vegetables (and the amount of added sugar which should be minimal).
A typical lunch will contain 90 g of roasted chicken breast, 100 g braised Brussels sprouts, green salad bowl, and a small apple gross calorific value of 350 calories, with 21 g of protein intake and total fat 22 g (total of 2 teaspoons of oil to prepare meat and vegetables). A serving of meat should be from 75-100g and 120 g of fish. It is important to choose always lean meat poultry, beef, veal, and remove all visible fat.
Entering the quantities of proteins is very important in weight control because it protects degradation of muscle mass. A serving of fruit is the one medium size fruit. Serving others is a carbohydrate 20 g of bread, flour, rice, corn flakes, oat flakes, and 1/2 cup dry pasta and a small potato. Adults should take 1.5 L of fluid per day. The choices include: pure water, non-carbonated mineral water, sparkling water, tea without added sugar, freshly squeezed fruit juices diluted with water.
Unavoidable part of any weight reduction diet. Not only it helps a good mood, but the physical activity increases the active tissue – muscle. While in fat cells store energy, it spends in active muscle. Any increase in muscle mass promotes the increase in the value of the basal metabolic rate and higher spending fat from stock. Thirty minutes of daily physical activity, you will have a favorable effect on weight reduction, decreasing blood fat and the risk of heart disease, diabetes, hypertension and colon cancer.
Get started today!
You can take the first step in reducing excess body weight – increase the proportion of fruits and vegetables in your diet, reduce fat intake, reduce the size of servings of protein foods, and become physically active!
An example of the daily menu for low calorie diet
Breakfast: 1 cup of Coffee with milk (1% fat), 1 slice (20 g) wholemeal bread and 1 teaspone of marmalade (by your choice), 1 cup of Acidophilus yogurt and one small Apple.
Lunch: 1 plate soup, 100 g cooked meat from the broth, 400 Swiss chard, 50 g potatoes, 1 slice wholemeal bread and one piece of seasonal fruit.
Dinner: 2 boiled egg whites; 1 large bowl lettuce and one slice wholemeal bread.