7 day best Quick Weight Loss & Diet Plans for men/female in 2021

A Safe Healthy Diet Guide to Lose Weight & Eating Schedule

 

7-day-best-Quick-Weight-Loss-And-Diet-Plans-for-men/female-in-2021

Definition | Eating Habits | Healthy Food Choices

Definition:

What is a healthy diet?

Most people often assume that a diet is a diet that reduces the portions and types of food. Therefore, some of you may think that the diet should only be followed by those who want to lose weight.

In fact, it is true that the main key to losing weight is to follow a healthy diet. However, this weight loss program is not as easy as it sounds.

One strategy can actually be a boomerang for weight loss. That is why, healthy eating guidelines to lose weight need to be applied.

How much food should be consumed to lose weight?

What-is-a-healthy-diet? 

In addition to losing weight, a healthy diet provides the right amount of energy for the body. Energy balance will occur when the calories taken from food are equal to the calories burned by the body.

Everyone needs a calorie intake for the body to function properly, from thinking to breathing. That is, you need to design a diet that suits the caloric needs of each.

Consuming more calories than the body needs in one day can add weight. This happens because the extra calories you get will be stored as fat and not used.

Eating Habits:

How to change eating habits in a healthy diet?

The diet is not just avoiding certain foods or drinks. You also need to start eating habits in order to successfully follow a healthy diet to lose weight.

Here are some things to keep in mind when you go on a diet to lose weight.

 

1. Calculate calorie needs:

Before starting to design a food menu, the first step in a healthy and safe diet for the body is to identify the calorie needs. Everyone has different caloric needs based on various factors, such as age to health condition.

For example, obese people will have different caloric needs than healthy people who want to lose weight. By getting the right amount of calories from food and drink, the body gets the energy it needs. As a result, bodily functions will run normally, ranging from thinking, pumping blood, to breathing. So, before planning a diet to maintain weight, first identify the need for calories to keep the body functioning properly.

 

2. Arrange portions of meals

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                         one serving (source: Balanced Nutrition Guidelines 2014)

When it comes to dieting, it does not mean that you have to avoid different types of foods. The reason is, all types of food are still needed by the body, and it’s just that you need to manage portions of food well.

A healthy and safe diet does not have to cut portions of food to a minimum. The main key of this diet is to eat according to the daily caloric needs for the body to function properly.

Ideally, you can divide the plate into 4 parts consisting of:

• A quarter for meat or protein sources,

• A quarter for carbohydrates, and

• The rest for green and colorful vegetables.

In essence, you need to adjust the serving portion with the principle of balanced nutrition. Do not forget to avoid fatty or high sugar foods at dinner so that the weight does not jump drastically.

 

3. Make a regular meal schedule

Some of you may think that skipping meals can lose weight quickly. In fact, it is not true.

Every meal is important in following a healthy diet. Skipping meals actually makes the body easily hungry, blood sugar fluctuates drastically, and stress. You are still advised to eat 3 times a day by observing the portion of food.

RELATED some extra tips of best dieting plans to loss wieght for men and women in days/week/month.

 

How-Many-Hours-Should-We-Eat-If-We-Are-On-A-Diet-to-lose-weight-or-fat-in-2021

WEIGHT LOSS TIPS

How Many Hours Should We Eat If We Are On A Diet?

You have a strict diet to lose weight but the results have not been felt? Lest there be something wrong with your weight loss method. According to experts, losing weight is not just reducing the portion of food, you know. You also need to pay attention to proper meal times. That way, weight loss becomes easier for you

 

If you want to reduce meal portions, you can divide 3 large meals into 6 meals throughout the day with small portions. The key is, you still need to avoid high-fat and high -calorie foods.

In addition, be sure not to miss breakfast with foods high in protein and fiber. This aims to make the body feel full longer until lunch time arrives.

4. Chew food slowly:

It is no longer a common secret that eating slowly is part of a necessary habit of a healthy diet. Although it doesn't always work, it can make you feel full faster. Why is that?

Reported from Harvard Health, experts report that a full stomach is part of a person's post-meal satisfaction factor. This factor of satiety is also triggered by the brain because the brain also needs a series of signals from digestive hormones, secreted by the digestive tract.

In this way, eating too fast does not give the body enough time to send these hormonal signals. As a result, you may continue to eat because your stomach is not satisfied.

5. Eat until you feel not hungry:

Eat-until-you-feel-not-hungry-to-lose-waist-size-or-fat

    In addition to chewing slowly, try to eat until you do not feel hungry. These healthy diet tips aim to prevent the body from excess energy that will later be stored as fat. As a result, the weight went up again

Therefore, start listening to the feeling of hunger and eating when the physical cues occur. If less convincing, try to eat breakfast with large portions and reduce those portions gradually until dinner.

It may be difficult at first. However, this way of losing weight is much safer when you can adjust over time.

Healthy Food Choices:

What types of healthy foods need to be consumed in this diet?

A healthy diet will not be separated from nutritious food. Here are some food choices that can support your weight loss program.

1. Fruits and vegetables

Fresh-vegetables-and-fruits-need-to-be-eaten-to-lose-belly-size-waist-size-fat

One of the types of foods that need to be consumed during the diet is fruits and vegetables. Fresh vegetables and fruits need to be eaten along with other staple foods to get balanced nutrition.

Not only that, a diet rich in these two foods can also reduce the risk of various chronic diseases. How not, fruits and vegetables contain nutrients that the body needs, such as vitamins, minerals, and fiber.

There are also types of fruits and vegetables that are good for weight loss include:

• Apples,

• Bananas,

• Blueberries or grapes,

• Carrots,

• Broccoli, or

• Paprika.

 

2. Whole wheat:

Wheat is a source of complex carbohydrates that contain good fiber for the body. This one grain contains a variety of key vitamins and minerals that also help the body feel full and maintain weight.

Some dietitians recommend including whole wheat in the menu of healthy diet foods that are undergoing. This is because this source of fiber is rich in B vitamins, iron, foliate, potassium, and magnesium.

 

In addition to making your stomach feel full longer, you also get complete nutrition from whole wheat. Some types of foods that contain whole wheat include:

• Brown rice,

• Room,

• Hemet (oatmeal),

• Popcorn, and

• Whole wheat bread or pasta.

 

3. Lean protein:

Use-lean-proteins-to-reduce-the-fat-size-waist-size-belly-size-for-extra-protein

Not only carbohydrates PROTEIN are also the main source of energy that the body needs. However, too much protein, especially those high in fat, can be harmful to health, including obesity.

Reported from the WHO (World Health Organization), reducing the amount of total fat intake to less than 30 percent helps prevent unhealthy weight gain.

Therefore, another alternative to meet these nutritional needs is to consume protein without or low in fat, such as:

• Fish,

• White meat,

• Eggs or egg whites,

• know,

• Peas, and

• Milk and low -fat dairy products.

 

4. Reduce sugar and salt:

When going on a diet to lose weight, you should also be wary of the consumption of salt, sugar, and oil. Reducing these three components is an effective way to lose weight. Why is that?

Reduce-sugars-to-eliminate-fat-from-body

WEIGHT LOSS TIPS

3 Keys That Must Be In Your Memory If You Want To Lose Weight Fast:

 

                Already diligent in exercise and set a diet, but the diet has not shown promising results? There may be less than the maximum of your efforts. Yes, it turns out that the power of the mind to some extent does have an important role in the success of the diet program you are undergoing. So, if you want a successful diet and run smoothly, you should know the important tricks first.

 

1.      Limit foods in high sugar:

Foods high in sugar, salt, oil and fat are usually high in calories. That is, all three things are not good for health. The reason is, high-calorie foods can trigger drastic weight gain and the risk of various diseases.

The Ministry of Health of the Some Country recommends limiting the portion of sugar, salt, and fat through the principle of G4G1L5, namely:

• 4 tbsp. sugar/day

• 1 tsp. /day salt

• Fat 5 tbsp. /day

You can also replace granulated sugar or sweetened sugar with low -calorie sweeteners. This aims to control blood sugar levels so that they do not rise suddenly.

 

2.      Choose low -calorie snacks:

Choosing-low-calorie-snacks-prevent-you-from-overweight

Even if you are on a healthy diet, it does not mean that snacking is forbidden. However, of course you are advised to choose healthy snacks, such as low -calorie and low -sugar.

Therefore, always check the nutritional value label on snack packaging before purchasing. Pay close attention to the sugar, fat, and calorie content of the snack.

3.         Selections of low -calorie snacks

There are also selections of low -calorie snacks that you can consume in the middle of the diet, including:

•Coconut chips,

•boiled eggs,

•Fruits, such as apples,

•Greek yogurt and berries,

•fruit juice,

•Protein-rich smoothies,

•Other low -calorie foods.

Basically, there are many other things to consider when following a healthy diet to lose weight. This is because the design of the diet will be different depending on the weight, BMI, and condition of each person.

That's why; try to consult a nutritionist or dietitian to plan a healthy food menu. That way, you can maintain an ideal weight and the body are spared from the risk of various diseases.

“Fitness with Arslan” blog does not provide medical advice, diagnosis, or treatment.

Kind Regards:

Muhammad Arslan (founder of Blogger)