Healthy Weight Loss – Best Foods, Diet Meal Plans, Programs &Tips
Food and dieting is the pillar of healthy weight loss programs. If you are up on losing weight the healthy way, read on for the best foods, diet meal plans and programs. Also, check out effective weight loss tips that will give you the best results in the shortest period of time.
Healthy Weight loss Diet Meal Plans and Programs
You probably want to lose weight in a healthy manner. What are the best diet meal plans and programs to achieve a healthy weight loss goal. Read on to find out.
Best Weight loss Meals or plans of diets for weight loss
For most weight loss meal plans, getting started is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance. For most men, this will mean consuming no more than 1,900kcal a day and 1,400kcal for most women.
Here are tips very important in plans of diets for weight loss.
Do not forget your breakfast
A healthy breakfast is necessary and the most important of all meals of the day. It improves your metabolism. This means that your food gets to be digested faster meaning that it does not get stored as fats in your body.
Drink lots of water
Water up to twelve glasses a day is an essential part of weight loss. Staying hydrated makes your metabolism faster and better. Find out more about water…
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Control your meals and cut on protein diets
Do these by dividing meals, instead of the usual three large meals, make it six lesser ones. This allows for better metabolism and ensures that you avoid on snacking in between meals. It also ensures that you keep out unhealthy foods.
Green tea is a very popular drink with the Chinese people and that has helped them keep trim and healthy. Antioxidants in green tea help you lose weight naturally. Keep in mind that green tea should not be a replacement for your meals or water. Take two to three cups in a day for better results. Green tea ensures less absorption of triglycerides and cholesterol and more excretion of fats.
Take a balanced fat and carbohydrate diet
A balance of fat, protein and carbohydrates makes sure you don’t miss on any essential nutrients. Do not be tempted to skip on fat to lose weight. When it comes to carbs, avoid simple ones and go for whole cereals, brown rice and such. This ensures that you don’t get hungry as often.
Time your meals and make it regular
Not just what you eat but also when you eat is very important. Make an easy to go schedule and follow it daily. Eat at exact times during the day. Avoid eating anything two hours before getting to bed. This makes sure that almost all food is well digested before your metabolism slows down during bed time.
Meal or diet plans for women and men Losing weight
A weight loss meal should include all essential foods. Diet plans for both men and women can be individualized to meet personal needs as long as they follow set servings and potions. Here is an example of a one day diet plan complete with snacks.
Egg-White Frittata with Feta, Spinach, and Mushrooms
2 egg whites and 1 whole egg
1/2 cup chopped fresh spinach
1/2 cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate juice* mixed with 6 oz water or seltzer
Total: 362 calories
1/3 cup part-skim ricotta cheese mixed with 1/2 tsp vanilla extract
1 Tbsp almond butter
4 medium celery sticks*
Total: 219 calories
3/4 cup cooked quinoa*
3 cups mixed greens
5 pieces sun-dried tomato
3/4 cup chopped cucumber
1/4 cup chopped yellow pepper
Total: 319 calories
After lunch snack
12 Kashi TLC 7 Grain crackers
1 Wholly Guacamole* 100 Calorie Snack Pack
3/4 cup sliced apples
Total: 239 calories
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp paprika
4 oz firm tofu
5 medium asparagus spears
4 oz cooked edamame
1 1/2 cups cubed butternut squash, roasted and mashed*
22 raspberries for dessert
Total: 361 calories
Add: Skinny Cow White Mint Truffle Bar (100 calories)
Daily total: 1,500 calories
A good diet plan should minimize starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, it is recommended that focuses on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
Best Healthy Foods for Weight loss-Fruits, Vegetables & more Super Foods
A well balanced meal should have protein, vegetables, fruits and healthy fats. The key to losing weight is burning more calories than you consume. Choose healthy foods — such as fruits, vegetables, whole grains and lean sources of protein and include physical activity in your daily routine.
Protein is the most important component of all food groups. It helps you sustain muscle during weight loss, improve muscle fitness, immunity, and antioxidant function, build HDL cholesterol, and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time. While high-protein diets can help with fast weight loss, those that are low in carbohydrates are not recommended in the long term.
To help achieve and maintain a healthy weight, it’s important to combine sensible portions of good quality, lean protein with low-GI carbohydrates in every meal. Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That’s 70 grams to 140 grams a day for a 140-pound woman. If you are trying to lose weight choose the low end. Aim to eat at least 30 grams of those the total during breakfast.
Fruits and vegetables
Most fruits and vegetables are low in fat and calories making them ideal for use in weight loss diets. Incorporating these in your daily diet helps you fill up reducing the food potions. Fruits and vegetables are low in calories and fat, and high in fiber – three essential ingredients for successful weight loss. Most also contain plenty of vitamins, minerals and antioxidants, all of which are important for helping us to look and feel our best and to protect us from disease.
Enjoy a wide variety of fruit and vegetable types every day. Aim for five servings daily and choose a mixture of colors to ensure a good mix of nutrients. All fruit and vegetables, including fresh, frozen, canned, dried and pure juices, count towards the five daily servings. Whole piece of fruits tend to be more satisfying than fruit juices.
Here is a list of super foods best for weight loss
Low fat milk
- Black beans/ kidney beans
- Brown rice
- Green tea
Top Healthy Weight loss Tips and Tricks
The need to lose weight really fast can drive to the ends of empty promises in pills or weight loss supplements that leave you disappointed and more pounds than what you had bargained for. Our top healthy weight loss tips narrow down all the healthy possibilities in food and dieting.
10 Food tips for losing weight
Surround yourself with better friends
You know the old saying “birds of a feather flock together”? Here is the reason why. Drunkards hang out with others who drink. It is very possible that the bad eating habits you have spring out from your social circle. Find yourself friends who are healthy conscious with good eating habits and you will find yourself on the same track.
Set your goals
Lay down realistic and attainable goals that are going to drive you to that healthy weight you desire so much. For instance, deciding to walk at least three times a week is a goal that can be easily achieved. This enables you to stay focused and patient
Instead of sitting down all day at the office, choose to be active. Take short breaks and walk around. Take the stairs instead of the lift or try walking to a colleague’s desk instead of emailing them.
Count and track all that goes into your stomach. This healthy habit helps you to calculate how much you need and how much you burn while working out. It enables you to stay watch on all that you eat hence keep off unhealthy foods,
Don’t wait to be too hungry for you to eat. When you are hungry it may dampen your judgment and might end up settling for unhealthy foods.
Invest on healthy foods. Coming up with a budget allows to focus on healthy buys and avoid relapses when there is unavailability of good food.
Take lots of water. It makes sure you stay hydrated and retain water weight. Nutritionists recommend up to eight glasses of water a day. Water also helps your food get digest for maximum consumption of essential nutrients.
Lower the amount of salt consumption. Salt is a key topic in many weight loss programs. Many dictate that you eat foods with less or no salt at all. This is because salt causes water retention giving you a puffy look.
Eat before an event. A wedding or birthday party is no reason for you to crash on food. Try eating before going to an event to curb hunger and cravings for sugary , cheesy foods.
Eat slowly chewing all food. When you take time to eat and enjoy what you have, you get a feeling of more satisfaction than those who binge on food. Appreciate how food smells like, the taste and then swallow.
Tips on eating healthy and losing weight
Does chewing aid in weight loss?
Chewing food is very important. It is the first step of proper digestion which ensures you get all the essential nutrients from food. It reduces digestion problems like bloating and gas. Chew all food by making it all liquefy and swallow before having another bite. This is a very essential step in getting the best out of food for a healthy weight.
How does chewing aid in weight loss? The longer time you take chewing on your food, the less you eat. It helps reduce your potion sizes hence a decrease in uptake of calories. Studies show that it takes about 20 minutes for your brain to send a signal to your stomach that you are full. Explaining why people who take time to eat, feel more satisfied on lesser potions.
Here are reasons why you should take time chewing on your food.
- More exposure to saliva ensures that all digestive enzymes have time to fully breakdown food particles thus making it easier for absorption by the small intestine.
- By taking time to chew, you eat less hence better count of the lesser calories you take.
- Saliva produced while chewing ensures that all food particles and bacteria are cleared from your mouth.
- You are able to benefit more from the goodness of food as your system absorbs all nutrients.
Note: While chewing is essential when you eat, chewing without eating food can be counterproductive. When you chew gum, for instance, you send your body physical signals that food is about to enter your body. The enzymes and acids that are activated when you chew gum are therefore released, but without the food they’re intended to digest. This can cause bloating, an overproduction of stomach acid, and can compromise your ability to produce sufficient digestive secretions when you actually do eat food.
What is the best way to eat healthy and lose weight?
The food that you eat is converted to energy and stored as fat reserves when it is in excess. This means that the more you eat, the more the fat your body stores hence increase in weight. To lose weight, consume fewer calories and allow your body to use up the stores by working out.
Do not be deceived about crash diets in aid to healthy weight loss. The human body should be given time to adapt to changes slowly in relation to food and weight loss. Just like you would start running for weight loss in bits to allow you r body to adapt, give yourself time to get used to lesser food potions. Be careful not to starve yourself as this can lead to deficiencies and other health problems.
There is no easy way out to a healthy and trimmer body. Consume 300 to 500 less per day. This places you in the ideal weight loss range of 2-3 pounds per week.
Dieting tips for weight loss
- Replace fizzy drinks and fruit cordials with water
- Replace whole milk with semi-skimmed or skimmed
- Eat less lunch than usual. Choose a fruit salad or sandwich instead
- Reduce sugar intake
- Have smaller portions of the food you enjoy.
- Chew food slowly and completely
- Cut out unhealthy snacks in between meals
- Cut down on alcohol intake
- Lower your salt intake
Remember that breakfast is a must eat for healthy weight loss. It makes sure you are well taken care of for the better part of the day. As much as skipping means less calories, it leaves you feeling hungrier and a feeling of need to compensate. This will always leave space for you to make unhealthy choices. Make your eating times regular so that your metabolism is not disrupted.
Other great healthy daily weight loss tips and tricks
Most crash diets abide by starving you or weight loss pills to lose weight. Hunger can greatly blur your judgment making it even harder to stick to healthy food options. Here are basic weight loss tricks that will help you lose weight fast.
Cut on high calorie foods (sugars and starch)
This is a must do in all weight loss programs. Carbohydrates are generally known to increase the production of insulin. Insulin is the hormone responsible for storage of fats in the body. Low levels of insulin mean result in less fat storage hence the one that is already stored gets burning of fat reserves.
Further, low levels of insulin enable the kidneys to release water and sodium from the body. This reduces weight by cutting on water weight and excess puffiness under the skin. In general, cutting on sugars and carbohydrates, lower the levels of insulin accelerating fat burning. It reduces you r appetite and aids in weight loss without starving you.
Eat more proteins, vegetables and heal thy fats
A well balanced healthy meal should include; protein, low carbohydrates, vegetables and fat in order of importance. It however does not mean that you have to miss on the lesser food groups. Protein a macronutrient should make the best part of your meal. It contributes to most fullness and is very essential in metabolism. This ensures that you get all essential nutrients and helps you maintain control on starch. Remember to include healthy oils such as coconut oil, olive oils and butter in your diet.
Exercise and strength training.
Exercise is not a weight loss tool on its own. A balance between good exercise and eating right can considerably improve how fast you lose weight. Whether you take gym sessions, run or walk to lose weight, spread out your time to at least three to four times in a week. Focus more on resistance/ strength training. Always consult a professional if you are new to exercise to rule out conditions that might be aggravated by strenuous activity.
Why is it important to lose Weight healthy?
Healthy weight is good weight. It does not necessarily mean that you have reached the ideal weight but it keeps you off avoidable health problems. Attaining and maintaining healthy weight is very important and can help you prevent many lifestyle diseases such as blood pressure and diabetes. For most people BMI and waist circumference is a good way of determining whether they have healthy weight.
Choosing healthier methods to lose weight ensures that you can easily stick to the plan and make better rational decisions when it comes to eating healthy. Weight lost in this way is easy to manage and stays on for longer periods of time. So you do not have to worry about gaining.
Healthy Benefits of weight loss
Healthy weight loss does not mean you have to lose 20 to 30 pounds in a month. Weight loss is not just about going down one dress size. It is about improving every aspect of your life, a healthier and happier you. Here are nine top healthy benefits of weight loss,
- Avoiding diabetes and hypertension
- A healthy heart
- Healthy joints and improved mobility
- Improved fertility
- Better sleep
- Good blood glucose control
- Great skin health
- Improved metabolism
- Reduces the risk of gallstones
Suggested Further Reading: More Weight Loss Information
Want more information on weight loss? Follow these links for interesting information on how to lose weight effectively and in a healthy manner.
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