What does a proper diet plan for weight loss look like? What foods should be excluded for RP, how much protein, carbohydrates and fats should be eaten per day?
Basics and rules of proper nutrition
For best results, you can use the MyPlate method, especially if you are just starting a healthy lifestyle. In other words, you divide each meal into 5 food groups. Read more about them.
protein
Protein should ideally make up 20 percent of your daily calories.
How much protein should I 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, try to distribute it over all meals and snacks throughout the day. Protein is especially important if you are trying to burn fat and lose weight. In fact, it takes more energy to break down and assimilate protein than other macronutrients, resulting in more calories.
Cereals
Cereals often have a bad reputation because foods that contain grains today are industrially processed and quickly converted into carbohydrates, such as sweet cereals and white bread. If you choose unprocessed grains and cereals, you will immediately get all the benefits of cereals: energy, vitamins and minerals necessary for the normal functioning of the body.
How many grains do you need?
You need about six servings of cereal or 170 grams per day. A slice of bread and half a cup of cooked rice or pasta is considered a portion. At least half of your portion 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 they do not exceed the daily caloric intake. Your body needs fructose to stay healthy. So fruits are naturally sweet, so if you don't want to eat chocolate at night, sugar will satisfy your craving.
How much fruit do you need?
You should drink about two servings a day. Whole apples, oranges or bananas are counted as one serving.
Which fruit should you choose?
You should generally limit your intake of fresh fruits and processed foods such as fruit juices and apples (unless you prepare them yourself).
Vegetables
If you really want to know how to eat right to lose weight, don't forget vegetables, which are your new best friend. They are rich in fiber, which is good for your digestive system. Because they are low in calories and satiety, you can eat more vegetables than other foods and consume fewer calories at the same time, resulting in weight loss.
How many vegetables should I eat?
You need three or four servings.
Which vegetables to choose?
Try to eat a lot of dark green leafy vegetables like spinach, cabbage, broccoli and asparagus. Starchy vegetables like potatoes are also good. Cooking vegetables (not boiling because it washes out all the nutrients) is one way to improve the taste if you don’t like to eat them raw.
dairy products
We use dairy products because they are rich in vitamins and minerals. They are protein foods, so a light meal like cottage cheese is ideal if you need to eat something before a full meal. Because dairy products are often the best 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 each day. A glass of milk or kefir is considered a portion.
What if you can't / don't want to use dairy products?
It is not the dairy products themselves that are important for proper nutrition, but their nutrients. So, if you can't eat dairy products due to allergies or lactose intolerance, or if you don't like them, there are many more ways to get those essential vitamins and minerals, and you'll 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 we have already eaten.
- You can take a multivitamin every day to fill in the gaps in those micronutrients.
And what about fat?
Fats and oils are not technically a separate food group. When you are on a diet, you can automatically consume the fats you need to stay healthy.
And where do I get fats?
If you eat a variety of healthy foods, you need to get the healthy fats you need. But 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 experts talking about how harmful sugar is to you, they usually talk about added sugar. Such sugar is added to our food during processing for several reasons and should be discarded.
However, the carbohydrates found in grains, fruits, vegetables and dairy products are not harmful in moderation. This type of sugar should not scare you. It is converted into energy in your body, which is necessary for good health.
How many calories should I consume per day?
Now that you know how to eat well to lose weight, you're 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 if you want to know and monitor your calorie needs on a daily basis, 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 this is more effective, but may not be difficult to achieve.
Calorie Calculation Daily for Weight Loss
You can use one of the calorie calculation formulas to find out how many calories you consume per day. The most commonly used formula is Tom Venut. It looks like this:
Men: 66 + (13, 7 x weight) + (5 x cm in height) - (6, 8 x years old)
Women: 665 + (9, 6 x body weight) + (1, 8 x height cm) - (4, 7 x years old)
The result is multiplied by the physical activity ratio:
- Stationary work, sedentary lifestyle: 1. 2
- Average level of stress (morning exercises 3 times a week) 1. 38
- Heavy loads1, 56
- Very heavy loads1, 73
- Really extreme (you can't get much, don't even think about it. 1. 9
But if you start asking questions like, "Why can't you lose weight? "In this case, it is better to calculate the daily calories and create a menu based on the data obtained. It is especially important to know the calories in the diet, and 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.
One service:
- 100-150 grams of vegetables (the size of your fist);
- 150 ml of dairy products;
- 120 g of meat or fish (close to the 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 your health, you need to get enough protein, fats and carbohydrates to maintain good health and harmony. Approximate proportions - 75 g protein: 60 g fat: 250 g carbohydrates: 30 g fiber. Protein-rich foods are a source of amino acids for building muscle fibers, keeping the skin, hair, nails, and fats healthy for the brain and nervous system, as well as for the skin to function properly, and carbohydrates are a source of energy.
Does meal time matter?
Optional. Make it easier for yourself and eat when you are hungry, even if it is a simple meal. If you want to eat six meals a day less than three meals a day, do it. If you like to walk through the gorge every few hours, it is enough to eat at a convenient time 3 times a day. Just don’t miss a meal (you eat a meal, but you sabotage it overnight and for quality results). Diet is important, but not in terms of time, but in terms of quality.
Menu and meal planning
With proper nutrition, you can eat a few complete and balanced meals every day. Her secret is to eat a variety of foods. Below is a menu for breakfast, lunch and dinner to help you plan your meals.
Daily ration:
Breakfast
- Lean Greek yogurt or oatmeal with fruit and granola
- Half a boors with whipped cream cheese
Lunch
- 2 things shawarma (tortilla, beef, lettuce, guacamole, sour cream)
- 1 plate of brown rice, baked beans
Dinner
- Small salad (salad, red onion, tomato, cheese, Italian food)
- cooked chicken breast
- 1 plate of green beans
- Baked Potatoes with Cheese
Snack Ideas
- celery and walnut oil
- Fresh vegetables with humus
- sliced fruit and sour cream
- apple
- Pretzel
- dried fruits
- Nuts
- Tortilla and Salsa
- pickles
shopping list
The following are examples of healthy foods that can be purchased at your local grocery store. Knowing which products to buy is part of a weight loss package.
Healthy food:
- Meat (steak, pork, beef)
- Fish and mollusks
- Eggs
- Nuts and seeds
- Cereals
- Cereal pasta
- brown rice
- buckwheat
- Cereal bread
- Greek yogurt
- Cheese
- Milk or soy milk
- Avocado
- fatty fish like salmon
- Nuts
- Fat Yogurt
Nutrition Planning Guide for Beginners
Meal planning is one of the simplest and most rewarding ways to achieve weight loss results through proper nutrition. It's up to you, whether it's for a day or a whole week. Properly prepared diet not only allows us to lose weight, but is convenient when all food problems are solved in advance. At home, when we have delicious and healthy food, it is easier not to buy harmful things.
1. How much food do you need?
First, let's think about the plans of our loved ones for a week. Here we can get an idea of how much food we need. For example, it could be: six breakfasts for everyone, five family dinners, four lunches once, and one lunch once.
2. How long does it take to bake?
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 to do, why bother? With that in mind, expand your list with pre-prepared dinners and lunches. So, first you need to get acquainted with the dishes that you make yourself - the more information you find about them, the easier it will be to find dishes that fit your schedule.
If you have a hard work week ahead of you, don't forget fast food, hot food, or fast food. After all, we don't want to waste time cooking five meals a day. Once you work as a cook, you can cook several meals a week. For example, make chili or fry two chickens at the same time, which will be enough for both dinner and the next meal. In addition, it is a tasty and useful addition to sandwiches and salads.
3. Food Selection and Schedule
Use your list to select foods that fit your schedule. Also, check out your loved ones' favorite dishes or browse the recipe book. You also need to consider the time of year, what seasonal vegetables are being sold, and what everyone wants to eat. When planning, also keep in mind the shelf life of products. For example, fish dishes should be cooked within a day or two after the purchase of fish, and frozen or dry food 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 will save you time and money. If you want to eat well and spend less money, buy seasonal products and look for products with discounts and promotions.
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 the food planning process. Whenever you find a recipe for a dish you like, add it to this list. You can also keep recipes in your fitness diary. This will not only help your diet, but 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. However, you should always keep a paper copy of your calendar. It is usually hung in the refrigerator. If today's food plan is visible, then we will be more responsible in preparing them. Also, ask your family, “What’s dinner tonight? ” They can just look at the calendar.
If you like digital calendars, you can create a meal plan for today on your phone and share this menu with your friends and family.
5. Create shopping lists
It's good to fill out a calendar at the same time. Remember to write down the amount of each product you need, and make sure you have enough left over to avoid accidentally buying too much. You can save time by grouping the products on the list as you would in a store. For most supermarkets, this is:
- Fruits
- Bread and cereals
- Fragrances and bakery products
- Fats
- Crackers
- Beverages
- Dairy products
- Meat and eggs
6. Cooking and Cooking
Chop the vegetables, grind the cheese and make the sauces - we just prepare them in advance. You can even measure spices, boil potatoes, or fry vegetables.
Meal planning not only allows us to achieve a healthier diet, but also saves a lot of time and prepares ingredients in your spare time.