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|Ummah Food Concepts: Diet Plan For Weight Loss by niceluvsus(m): 4:26am On Sep 23, 2020|
DIET PLAN FOR WEIGHT LOSS
The best way is to go for long term diet plan on rather than forcing yourself to slug through some unhealthy starvation mode. You need food and energy to keep yourself going, so starving yourself is never a healthy option. Always choose the right food that will make you feel full for a longer time without making you fat.
Count Your Daily Calories Intake:
Height, weight, age, sex and physical activities are factors in calorie intake. A person performing more physical work burns more calories compared to a person sitting all day in front of a computer.
A man needs higher calories than a female of the same age because of their natural body structure. An older individual need fewer calories due to decreased basal metabolic rate as compared to a young person and a person with more fat disposition or more muscle mass would burn more calories than a lean individual with relatively lesser muscle mass.
Adult woman is required to take not less than 1200 and not more than 2400 calories and average man not less than 1600 and not more than 3000 calories.
Once you analyze your daily activity and calorie requirement you can monitor how much you need to lose. For losing weight, there is always a net calorie deficit with daily calorie intake less than the calories you burn.
How Much Should You Eat:
Control your portion, what and how much quantity of food you are eating should be regulated in order to lead a healthy life and lose weight preferably fat.
Most people fill their plate with lots of cereal and little vegetables or binge on pizza meant for plenty people.
According to WHO a healthy diet should contain fruits, vegetables, legumes, nut and whole grains like brown rice, whole wheat, oats, maize, millet.
This includes at least 400 grams, 5 portions of fruits and vegetables per day consumption of unsaturated fats found in fish, avocado nuts, olive oil.
Taking no more than one teaspoon iodized salt per day (5 grams), sweet potatoes, potatoes and other starchy foods are not considered as fruits or vegetables.
For effective weight loss, large portions of low calories, foods, fruits, vegetables and lentils and a very small portion of high calories foods, grains and other carbs works best.
This ensures you get ample amount of fibre, vitamins and minerals without increasing your total calorie count.
Keep tabs on your nutrition counts. Losing weight should not be tantamount to weakness or reduced ability. In order to offset any energy loss due to calorie deficit, you need to check your nutrition count. You should have an adequate understanding and knowledge of what foods to eat in order to fulfill all your nutritional requirements and induce weight loss at the same time. No single food has all the nutrients that is why nature provides us with bounty of available foods.
Eating more fresh fruits and vegetable adds a lot of fibre to diet with low amounts of fat, salt and sugar. Fibre rich food will keep you full and satiated for longer time. These diminished food cravings and ultimately make you eat less aiding weight loss.
Also fibre improve digestion and absorption of nutrients keeping you energized throughout the day. Fibre also aids weight loss and helps prevent serious health problems like coronary heart disease, diabetes, hypertension and gastrointestinal diseases. Daily dietary intake of fibre should be around 14grams, 1000 kilo calorie.
To be continued.
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