Nutrition Guide

What is a healthy weight loss plan? What types of food should be excluded from the PP diet, and how much protein, carbohydrate and fat should you eat every day?

Basic knowledge and rules of healthy eating

Healthy Food

For best results, especially if you are just starting a healthy lifestyle, you can follow the MyPlate method. In other words, you divide each meal into 5 types of food. Learn more about them.

Protein

Ideally, protein should account for 20% of your total daily calories.

How much protein should you eat?

Every kilogram of body weight should consume approximately 0. 8 to 1. 2 grams of protein. You should try to break all meals and snacks into this amount in one day, rather than turning them into one or two meals. If you want to lose weight by burning body fat, protein is especially important. The fact is that it takes more energy to break down and absorb protein than any other macronutrient, resulting in higher calorie consumption.

Cereals

Grains generally have a bad reputation, because most foods containing grains today are processed industrially and converted into instant carbohydrates, such as sweet cereals and white bread. If you choose unprocessed grains and grains, you will immediately get all the benefits of grains: energy, vitamins and minerals, which are necessary for the normal functioning of the human body.

How much grain do you need?

You need about six servings of cereals or 170 grams per day. A slice of bread and half a cup of rice or pasta can be counted as one serving. At least half of the food should be whole grains.

Fruit

What weight loss drugs do you need to add to your diet? fruit. If you do not exceed your daily calorie intake, then even if the fruit contains sugar, especially fructose, this fact is not a problem. Your body needs fructose to stay healthy. Therefore, fruits are naturally sweet, which means that if you don't want to eat chocolate at night, they can satisfy your sugar cravings.

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 you choose?

For example, you should eat more fresh fruits and limit your intake of processed foods such as juice and applesauce (unless you make your own).

Vegetables

If you really want to know how to eat properly to lose weight, then please remember vegetables-your new best friend. They are rich in fiber and are good for your digestive system. They are also low in calories and satiety, so you can eat more vegetables than other foods and consume fewer calories at the same time, which can ultimately reduce weight.

How many vegetables should you eat?

You need three to four copies.

Which vegetable to choose?

Try to eat a lot of dark green leafy vegetables, such as spinach, kale, broccoli and asparagus. Starchy vegetables like potatoes are also beneficial. If you don't like to eat vegetables, boiling vegetables (not boiling because it will wash away all nutrients) is one way to improve the flavor.

Dairy products

We eat dairy products because they contain a lot of vitamins and minerals. These are high-protein foods, so if you need something to eat before your next full meal, then snacks like cheese are ideal. Since dairy products are usually an important source of protein, they are also part of the weight loss package.

How many dairy products do you need?

You need about three servings of dairy products every day. A cup of milk or yogurt counts as one serving.

What if you cannot/do not want to consume dairy products?

are not dairy products per se, but their nutrition is essential for a healthy diet. Therefore, if you cannot eat dairy products due to allergies or lactose intolerance, or you just don’t like them, there are other potential ways to get these essential vitamins and minerals and still get good results.

  • Broccoli, cabbage, figs and oranges are rich in calcium.
  • Dark green leafy vegetables (cabbage, broccoli), tomatoes and citrus fruits all contain vitamin C.
  • Many other foods you have eaten contain minerals such as phosphorus, magnesium and iron.
  • You can also take multivitamins every day to fill all these micronutrient deficiencies.

What about fat?

Technically speaking, fats and oils are no longer a separate food category. When dieting, you may automatically consume the fat you need to stay healthy.

Where do I get fat?

If you eat a variety of healthy foods, you should get all the healthy fats you need. However, fat should not exceed 30% of daily calories.

The truth about carbohydrates

By now, you may have heard that not all carbohydrates (sugar) are bad. When you see experts talking about how bad sugar is for you, they usually talk about added sugar. For many reasons, this type of sugar will be added to our food during processing, if it cannot be ruled out, it should be restricted.

However, carbohydrates found in grains, fruits, vegetables and dairy products are moderately harmful. You should not be intimidated by this sugar. In your body, it is transformed into the energy you need to stay healthy.

How many calories should I consume every day?

How many calories you should burn

Now that you know how to lose weight to eat well, you may still want to know how many calories you can eat each day. Technically, if you don’t need it, you don’t need to count calories. The standard for men and women is 2000 kcal. If you really want to know and track your calorie requirements every day, you can calculate their calorie requirements, but it all depends on your diet and exercise. Instead, pay attention to the type and portion of the food, as this can be a more effective but less difficult way to get results.

Weight loss daily calorie intake

To find out how many calories you need each day, you can use one of the calorie calculation formulas. The most commonly used formula is Tom Winut. She looks like this:

Men: 66 + (13. 7 x weight) + (5 x height)-(6. 8 x age)

Female: 665 + (9. 6 x weight) + (1. 8 x height)-(4. 7 x age)

Multiply the result number by the physical activity coefficient:

  • Sedentary work, sedentary lifestyle: 1. 2
  • Average stress level (3 morning exercises per week) 1. 38
  • Weight 1, 56
  • Very heavy load 1, 73
  • Really extreme (you can’t carry so many things, don’t even think about it. 1. 9

However, if you start to encounter questions such as "Why can't you lose weight? ", you are likely to find that your daily calorie intake is greatly overestimated and your body does not need to consume fat at all. In this case, it is best to calculate your daily calorie intake and set the menu based on the data obtained. It is especially important to understand the calorie content in the diet. When the weight stops gaining after reaching a certain result, it will become easier to reduce the calories in the diet by another 500 calories and continue to lose weight.

One copy is:

  • 100-150 grams of vegetables (fist size);
  • 150ml dairy products;
  • 120 grams of meat or fish (about the size of a palm; )
  • 1 teaspoon of vegetable oil;
  • 12 grapes;
  • 1 apple, banana, orange or pear;
  • 1/2 mango or grapefruit;
  • 1/4 avocado

Keep your balance

In order to lose weight without damaging health and maintain good health and harmony, the human body needs to consume enough protein, fat and carbohydrates. Approximate ratio-75g protein: 60g fat: 250g carbohydrate: 30g fiber. Protein-containing foods are a source of amino acids, which can form muscle fibers, maintain healthy skin, hair, nails and fat-help the normal functioning of the brain, nervous system and skin, while carbohydrates are a source of energy.

Does meal time matter?

Optional. Even if you are just hungry, you can easily eat when you are hungry. If you would rather eat six small meals a day than three large meals a day, then do so. If you wish to eat every few hours, it is sufficient to eat 3 times a day at a convenient time. Just don't eat a meal (you will eventually eat, but destroy the high-quality results that might be brought by somewhere at night). Diet is important, but not time, but quality.

Menu and meal plan

While maintaining a healthy diet, you can eat several complete and balanced meals a day. The secret is to eat different foods. Below are sample menus for breakfast, lunch, and dinner to help you start planning your meal.

Daily ration:

Breakfast

  • Greek yogurt or oatmeal with rare fruits and granola
  • Bagels with fat-free cream cheese

Lunch

  • 2 kinds of shawarma (tortilla, beef, lettuce, guava, sour cream)
  • 1 bowl of cooked brown rice and baked beans

Dinner

  • Small salad (lettuce, red onion, tomato, cheese, Italian seasoning)
  • Grilled chicken breast
  • 1 bowl of green beans
  • Baked potatoes with cheese

snack ideas

  • Celery and nut butter
  • Hummus and fresh vegetables
  • Thinly sliced ​​fruit and whipped cream
  • Applesauce
  • Pretzels
  • dried fruits
  • Nuts
  • Tortillas and Salsa
  • Pickled cucumber

Shopping list

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

Healthy food:

  • Meat (steak, pork, beef)
  • Fish and shellfish
  • Eggs
  • Nuts and seeds
  • Cereals
  • Whole wheat pasta
  • Brown rice
  • Buckwheat
  • Whole wheat bread
  • Greek yogurt
  • Cheese
  • Milk or soy milk
  • Avocado
  • Fatty fish such as salmon
  • Nuts
  • Fatty milk

Beginner's Guide to Healthy Eating Planning

Meal plan

A meal plan is one of the easiest and healthiest ways you can achieve weight loss through a healthy diet. Whether it is a day or a whole week, it depends on you. A properly prepared diet not only gives us the chance to lose weight, but also makes it easy to solve all food problems in advance. When delicious and healthy ingredients are waiting for us at home, it becomes easier to avoid buying harmful foods.

1. How many meals do you need?

First, let's think about our plans for this week and those of our loved ones. From here we can get a rough idea of ​​how many meals we need. For example, this might be: six breakfasts for each person, 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 in an effective meal plan, and is often overlooked or forgotten. You can make any number of plans, but if you don’t have enough time to complete them, what are their uses? With this in mind, use pre-prepared dinners and lunches to expand your list. This means that you must first become familiar with the dishes you will prepare-the more information you find, the easier it will be to find dishes that fit your schedule.

If you have a hard work week, please pay attention to fast food, reheatable meals or pre-cooked meals that can be served quickly. After all, we don’t want to waste time cooking, cooking five times a day. Once a chef, you can cook several dishes at once, and these dishes will be consumed throughout the week. For example, making chili or fried two chickens at a time is enough for dinner today and the next day. In addition, it will be a delicious and healthy supplement to sandwiches and salads.

3. Choice of dishes and schedule

Use your list to choose a meal that fits your schedule. Also, look at your loved ones’ favorite foods or flip through recipes. You also need to consider the time of year, the foods that seasonal vegetables are now on sale, and the foods everyone wants to eat. When planning, you also need to remember the product's shelf life. For example, fish dishes must be cooked within one to two days after purchasing fish, while frozen or dried food can be cooked later.

You also need to be able to use all ingredients wisely so that you don't have to throw away anything. This way you can save time and money. If you want to eat better and spend less, then buy seasonal products and look for products with discounts and promotions.

List the most important recipes. Making a list of meals suitable for you and your family is one of the easiest ways to calculate and simplify the meal planning process. Every time you find a recipe you like, put it in this list. You can also save the recipe in the fitness diary. This not only helps you on a diet, but also makes your eating plan easier.

4. Enter everything into the calendar

It doesn’t matter which calendar you use, whether it’s on the computer screen or on the wall. However, it is always best to have a paper copy of the calendar clearly visible. It is usually hung on the refrigerator. When we can see today's dishes plan, we will take more responsibility for their preparation. In addition, your family will not often ask: "What is dinner today? " They can just look at the calendar.

If you prefer a digital calendar, you can make a plan for today’s meal on your phone and share this menu with friends and family.

5. Make a shopping list

It is best to do this while filling in the calendar. Remember to write down the quantity of each product you need and check the remaining quantity to avoid accidentally buying too much. You can save time by grouping the products in the list as they appear in the store. For many supermarkets, this is:

  • Fruits and vegetables
  • Bread and cereals
  • Spices and bakery products
  • Oil
  • Cookies
  • Drinks
  • Dairy products
  • Meat and eggs

6. Preparing and preparing meals

Chop vegetables, grate cheese, make seasonings-prepare in advance what we can do. You can even measure spices, boiled potatoes or fried vegetables.

Meal schedule not only puts us at the top of healthy eating, but also saves a lot of time because we can prepare ingredients while you have free time.