you can gradually reduce your weight by following these rules that will help you lose weight without causing health problems such as anemia, as a result of losing some of the nutrients your body needs, follow us with the article to learn about a diet To lose weight in a healthy way without the need of a doctor. Weight loss strategy
- Weight loss strategy
Before you start a weight-loss diet, you need to know the types of healthy foods you can eat, unhealthy foods that you should avoid, and above all you need to stick to the diet, and know the calories you need in the day.
- Calories
Your body uses the calories it gets from food for walking, thinking, breathing, and other important tasks that your body performs. The average person needs to eat about 2000 calories approximately every day. The calories each person needs varies according to type, age, As follows:
- First: Children, ages 2 to 8, need between 1,000 and 1,400 calories.
- Second: Women, from 14:30 need 2400 calories.
- Third: Men need from 14: 30 years old to 2800: 3000 calories.
- Fourth: Men and women need more than 30 calories from 1,800 to 2,200, but if they exercise, they need from 2,200 to 3,000 calories.
What you should avoid in a healthy diet
foods that have calories without nutritional value such as:
- canned meat
- Cake
- Biscuit
- Cupcakes
- Energy Drinks
- Fruit juices
- Ice cream
- Pizza
- Soft and sports drinks
Diet to lose weight
A balanced diet is what supplies your body with the nutrients you need, and in order to get proper nutrition, you should eat:
- Fresh fruit.
- Fresh vegetables.
- Legumes.
- Nuts.
- Low-protein proteins
Healthy diet ingredients
First: the fruit
Eat fresh fruit, it is rich in vitamins and minerals, eat it as a snack and avoid drinking fruit juices, because it lacks the dietary fiber that makes you feel full, and also of the nutritional value.
Second: vegetables
The diet should include a large amount of vegetables, especially leafy vegetables, it helps you feel full, and rich in nutrients, such as:
- spinach.
- Cabbage.
- The beans are green.
- Broccoli
Third: whole grains
Eat whole grains and the products made from them are simple carbohydrates and are healthier than complex carbohydrates, as brown flour made with whole wheat is healthier than white flour.
Fourth: proteins
Meat is a protein source, which is essential for healthy muscles and the brain, and the diet should include lean meats, such as chicken, fish, and lean red meats, which are the best options, because removing skin and visible fats is the easiest way to reduce the amount of fat and cholesterol in the meat.Legumes and nuts are other good sources of protein, and contain many other health benefits, fiber and other nutrients, such as.
- Lentils.
- Cowpea.
- Peas.
- Almonds.
And other products, and there are also soybeans, which are healthy alternatives to meat, in relation to nuts despite their many benefits, but they should not be overused until they do not lead to weight gain.
Fifth: dairy
You need dairy to get enough calcium and vitamin D, but eat dairy and milk-free products.
If you want to add fats, you should use healthy fats as olive oil without overusing it, and avoid using hydrogenated and trans fats.
Diet program to lose weight
Breakfast
in the morning is one of the most important meals, and it is the one that draws energy for the rest of the day. It should consist of three things, which are dietary fiber or carbohydrates (whole-grain bread, oats, or wheat flakes) and proteins (eggs, yogurt, or milk) and nuts. (Almond, or hazelnut).
the lunch
Make it a mixture of high-fiber whole grains such as brown rice and barley, starchy carbohydrates like potatoes, protein like legumes, skinless chicken or fish, as well as fresh salads to complement your meal.
the Dinner
Choose foods that help you stay full longer, such as eating salad with a cup of yogurt.
Snack between main meals
Don't give up on snacks, you can eat fruits or nuts as a snack so you don't feel hungry.
At the end of the article, we hope that you will know a way to lose weight in a healthy way,
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