When planning a healthy weight loss diet, you will not only improve your physique but also improve your health.
Weight loss diet is always a difficult challenge when you do not know how to plan in detail to get the best results. At the same time, to achieve the set goals you also need patience, self-awareness and long-term maintenance.
Let’s join Health CPN to apply the following weight loss diet to stay healthy while improving a slimmer physique!
Menu for a healthy weight loss diet
When planning a weight loss diet, you should keep in mind 3 basic principles:
1. Cut down on foods that cause weight gain
The most important thing to lose weight is to reduce the amount of sugar and carbohydrates or carbohydrates in your diet. Because of:
- Carbohydrates activate insulin, the same hormone that causes fat to accumulate in the body.
- In addition, if insulin is reduced by cutting down on sugars and starches, the fat will be burned to help fuel the body function. As a result, fat will not accumulate into excess fat, causing you to gain weight.
Another benefit of reducing the insulin hormone is that the kidneys remove excess water and sodium from the body, helping you lose weight because of the unnecessary water.
When you reduce carbohydrates, reduce the amount of the hormone insulin secreted in the body, you will eat less, thereby reducing your calorie intake naturally.
2. Ensuring the essential nutrients
On a weight loss diet, you should include foods containing protein, fat, and low-carb vegetables. This will help you reduce your sugar intake to the appropriate level of 20-50 grams per day.
Food sources of protein
You can get protein for your body from protein-rich foods like:
- Beef, chicken, pork, lamb, bacon
- Fish and seafood such as salmon, shrimp, and crab
- Eggs are rich in omega 3
However, you should not eat too much protein. Although a healthy, high-protein diet can boost your metabolism, increase your daily intake of 80-100 calories. At the same time, eating a lot of protein also reduces appetite by up to 60%, especially eating late at night and makes you feel full for longer, reducing about 441 calories per day.
Vegetables are low in carbohydrates
Low-carb vegetables include spinach, cauliflower, broccoli, kale, cabbage, rainbow greens, lettuce, cucumbers, celery … You can eat them as much as you want without exceeding 20 -50 g of carbohydrates per day.
A diet containing meat and vegetables rich in fiber, vitamins and minerals are smart choices in your weight loss diet.
Good source of healthy fats
Sources of healthy fats such as olive oil, coconut oil, avocado oil, avocado, and fat. You should eat 2-3 meals a day. If you feel hungry, you should eat one more meal. Do not be afraid of eating fat because losing weight, reducing the amount of sugar and fat at the same time will make you feel uncomfortable, tired and give up the diet plan.
So you should choose the type of fat suitable for cooking. Like coconut oil, high in triglycerides, helps you stay full and boosts your metabolism. You shouldn’t be too alarmed by these natural fats, as new studies show that saturated fats do not increase cardiovascular risk.
3. Control calories in diet
You don’t have to count calories on a weight loss diet, just reduce the amount of sugars and carbs, eat protein, fat and low-carb vegetables. The main goal is to eat less than 20-50g of carbohydrates per day and use the remaining calories from protein and fat.
Weight loss diet combined with exercise
The advice for you is to combine exercise with diet to have an effective weight loss plan. You can go to the gym 3-4 times a week, heat up, lift weights, and stretch. When you lift weights, you’ll burn more calories, boosting your metabolism while you diet.
1. Choose the right exercise
Research on a low-carb diet shows that you can increase muscle mass and lose fat while exercising. If you do not like lifting weights, you can choose other exercises that are easier but still increase body circulation such as jogging, swimming or brisk walking.
- You can do exercises that increase body stamina to remove excess body fat, it is best to combine aerobic and these exercises to reduce boredom and increase efficiency.
- If you are new to these exercises, you should start with moderate heart rate activities such as brisk walking, light aerobic exercise, jogging or outdoor play with children for example. You should spend about 60 minutes on these activities to increase the contraction of the heart muscle, breathing and sweating, and ultimately burn calories.
2. Make a regular exercise plan
You can exercise 6 days a week, with 3 days of aerobic exercise and 3 days of alternating endurance exercises. The time for each aerobic exercise should be about 60 minutes, but if you start you can not do it from 30 minutes and then gradually increase each day.
You should also choose different exercises each time to reduce boredom during weight loss. For endurance exercises, you should do exercises for the whole body with 1 or 3 movements per day. These exercises may include push-ups, chest specific exercises, abdominal muscles, shoulder muscles, leg muscles, arm muscles, and back muscles. You can relax for 60 seconds after each of these exercises.
Create a routine to help you with weight loss diets
Along with the weight loss diet guidelines, you should practice the following habits:
♥ Eat a protein-rich breakfast. Eating this high-protein breakfast can help reduce cravings and calories for the day.
♥ Avoid sugary drinks and juices. These are foods that make you gain weight quickly, so you should avoid them if you want to lose weight
♥ Drink water 30 minutes before eating. Research (*) showed that drinking water before a meal increased weight loss by 44% in 3 months.
♥ Choose healthy weight loss foods. You can find out effective and beneficial weight loss foods on the internet.
♥ Eat plenty of water-soluble fiber. Research has shown that these fibers reduce body fat, especially in the abdominal area. Fiber supplements like glucomannan may be beneficial for you.
♥ Drink coffee or tea. If you like to drink coffee or tea, then this is an advantage to help you lose weight because caffeine can boost your metabolism by 3-11%.
♥ Eat foods without preservatives. You should include preservatives-free foods in your meals, as these foods help keep you healthier, fill you long and reduce your appetite.
♥ Eat slowly and chew thoroughly. Eating quickly will cause you to gain weight gradually over time. Eating slowly will help you stay full for longer and increase hormones that help you lose weight.
♥ Use small dishes. Research has shown that you will automatically eat less if you use small dishes while eating. It sounds strange, but it really works.
♥ Sleep well at night. Bad sleep is a risk factor for weight gain, so help yourself get a good night’s sleep if you want to lose weight.
Apply the weight loss plan today, you will get in shape and still ensure good health. You can consult with a nutritionist and fitness trainer to choose the foods and sports exercises that best suit you.
Health CPN does not offer medical advice, diagnosis or treatment.
The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.
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