Nutrition Guide

19 October 2020

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 of healthy eating

For best results, especially if you are just starting out on a healthy lifestyle, you can follow the MyPlate method. That is, you divide each meal 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 eat about 0. 8 to 1. 2 grams of protein per kilogram of your body weight per day. You should try to break this down across all meals and snacks throughout the day, rather than turning them into a meal or two. Protein is especially important if you are trying to achieve weight loss by burning fat in your body. The fact of the matter is that it takes more energy to break down and assimilate protein than any other macro-acid, resulting in higher calorie expenditure.

Cereals

Cereals often have a bad reputation because most foods containing grains are industrially processed and converted to fast carbohydrates such as sweet cereals and white bread. If you choose grains and unprocessed grains, you will immediately get all the benefits of cereals: energy, vitamins and minerals necessary for the normal functioning of the body.

How many cereals do you need?

You need about six servings of cereals or 170 grams a day. Serve with a slice of bread and half a cup of boiled rice or pasta. Whole grains should make up at least half of your serving.

Results

What else do you need to include in your diet for weight loss? Results. Even if fruit contains more specific sugar, 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 if you do not want to eat chocolates at night.

How many results do you want?

You should eat about two servings a day. Includes whole apple, orange, or banana as one serving.

Which results should you choose?

You should eat mostly fresh fruit and limit your intake of fruit juices and processed foods such as apple cider vinegar, for example (unless you have done it yourself).

Vegetables

If you want to learn how to eat properly in order to lose weight, just 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 satiety, so you can eat more vegetables than other foods and eat fewer calories at the same time, resulting in high quality weight loss.

How many vegetables should you eat?

You need three or four servings.

Which vegetables to choose?

Try to eat lots of dark green leafy vegetables like spinach, kale, broccoli, and asparagus. Starchy vegetables like potatoes are also beneficial. One way to improve the taste if you don’t like to eat them raw is to cook vegetables (not boil them, because it removes all the nutrients).

Dairy products

We eat dairy products because of their high amount of vitamins and minerals. They are high protein foods, 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?

Roughly, you need about three servings of dairy products each day. One serving includes a cup of milk or yogurt.

What if you can't / don't want to eat dairy products?

They are not dairy products themselves, but their nutrients that are important for a healthy diet. So if you can’t eat dairy products because of lactose allergies or intolerances, or if you don’t like them, there are other potential 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 those micronutrient gaps.

What about fat?

Fats and oils are no longer technically a separate food group. When you are on a diet, you will probably eat the fats you need to stay healthy.

And where do I get fats?

If you eat a healthy variety of food, you should be getting 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 heard by now that not all carbohydrates (sugars) are bad. When you see the experts talking about how bad sugar is for you, they usually talk about extra sugar. Such sugar is added to our food during processing for a number of reasons and should be limited, if not excluded.

However, the carbohydrates found in grains, fruits, vegetables and dairy products are not harmful in moderation. You should not 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 eat 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 unless you want to. The standard for both men and women is 2000 kcal. You can calculate your calorie needs if you want to know and track them daily, but it all depends on how much you eat and how active you are. Instead, pay attention to food types and serving sizes, as this can be a much more effective way but not as difficult to achieve results.

Calculating 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)

Female: 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
Very heavy loads1, 73
Really great (you can't build so much, don't think. 1. 9

But if you start asking questions like “Why can't you lose weight? ”, It may happen that the daily calorie intake is greatly overestimated and the body does not need to expend fat reserves. In this case, it is best 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 stops after achieving certain results, then it will be easier for the diet to cut another 500 calories and continue to lose weight.

One service is:

100-150 grams of vegetables (size of your fist);
150 ml of dairy products;
120 g of meat or fish (approximately palm size; )
1 vegetable tspola;
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 harming your health and well-being, maintain consistency, the body needs to get enough proteins, fats and carbohydrates. Proximity proportions - 75 g protein: 60 g fat: 250 g carbohydrates: 30 g fiber. Foods containing proteins are sources of amino acids to build muscle fibers, maintain healthy skin, hair, nails, fats - for the proper functioning of the brain and nervous system, as well as the skin, and carbohydrates are a source of energy.

Is meal timing important?

Optional. Make it easy for yourself and eat when you’re hungry, even if it’s just a bite to eat. If you prefer to eat six small meals a day to three large meals a day, do so. If you like to gorge yourself every few hours, then it is enough to eat 3 times a day at a suitable time. Don’t skip meals (you’ll end up eating, but somewhere at night and sabotaging potentially high-quality fruit). Diet is important, but not in terms of time, but in quality.

Menu and meal planning

You can eat some full and balanced meals every day while on a healthy diet. The secret is to eat different foods. Below is a sample menu of breakfast, lunch and dinner to help you start planning your meals.

Daily Ration:

Breakfast

Greek yogurt or oatmeal with fruit and granola
Half a bagel with low fat cream cheese

Lunch

2 items of shawarma (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)
1 bowl of green beans
Baked potatoes with cheese

Snack Thoughts

Celery and nut butter
Fresh vegetables with hummus
Sliced fruit and whipped cream
Applesauce
Pretzel
Dried Fruit
Tortilla and salsa
Pickled Cucumbers

Shopping List

Here are some examples of healthy foods you can buy from your local grocery store. Being aware of the foods to buy is part of the weight loss package.

Healthy Eating:

Meat (steak, pork, beef)

Fish and shellfish
Eggs
Nuts and Seeds
Whole Grain Pasta
Brown rice
ruán
Whole Grain Bread
Greek yogurt
Cáis
Avocado
Fat fish like salmon
Fat Yogurt

Healthy Eating Planning Guide for Beginners

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 just for a whole day or a week, it’s up to you. A properly formulated diet not only gives us the opportunity to lose weight, but is also convenient when all issues are resolved with food in advance. When the ingredients for a tasty and healthy dish are waiting for us at home, it becomes easier to buy something harmful.

1. How many meals do you need?

First, we 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 four-hour lunch, and one afternoon snack.

2. How long will it take to cook?

This is a very important aspect of effective meal planning and is often overlooked or forgotten. You can make as many plans as you want, but if you do not have enough time to complete them, what use are they? With this in mind, expand your list with pre-prepared dinners and lunch. This means that you need to know the dishes you will be preparing first - the more information you get about them, the easier it will be to find dishes that fit easily into your schedule.

If you have a tough work week ahead, be aware of fast meals, meals that can be reheated, or pre-cooked meals that can be served quickly. After all, we do not want to spend time cooking, doing it five times a day. After working as a chef once, you can cook some dishes immediately during the week. For example, make chili or fried two chickens at once, so that there is enough for today’s dinner and for the next one. Moreover, it will be a tasty and healthy addition to sandwiches and salads.

3. Selection and schedule of dishes

Using your list, select meals that fit organically into your schedule. Also, check out your relatives ’favorite foods or flip through a recipe book. You also need to think about the time of year, what is on sale now from seasonal vegetables and what everyone wants to eat. When planning, you also need to keep in mind the shelf life of the products. For example, fish dishes need to be cooked within a day or two after buying fish, and frozen or dry food can be cooked later.

You need to be able to use all the ingredients wisely so that 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, then buy seasonal products and look for products with discounts and promotions.

Make a list of the main recipes. One of the easiest ways to calculate and streamline your meal planning process is to have a list of meals that suits you and your family. Every time you find a recipe for a dish you like, add it to 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 planning your meals easier.

4. Enter everything in the calendar

No matter what calendar you use, whether it's on your computer screen or on the wall. But it is always best to keep a paper copy of your calendar in plain sight. It is usually hung on the fridge. When today’s dish plan is in sight, then we become more responsible for their preparation. Also, your family will not always 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

It is best to do this at the same time as filling in the calendar. Remember to write down the quantities of each product you need, and also check what you have left so you don’t accidentally buy too many. You can save time by sorting the products on the list into groups as they appear in the store. For many supermarkets this is:

Fruits and vegetables
Bread and grains
Spices and bakery products
Oils
Crackers

6. Preparing and preparing meals

Cut vegetables, cheese cereals, make sauces - prepare all we can in advance. You can measure spices, boil potatoes, or fry vegetables.

Not only does scheduling meals put us in a good position to achieve healthy food, but it also saves a lot of time as we can prepare ingredients with free time.