Diet for fast and healthy weight loss - Menu here!
To achieve healthy and long-lasting weight loss it is important to invest in good eating habits. To do this, there are different types of diets to lose weight and each uses its own method, according to the desired purpose.
Eating a diet to lose weight is to acquire eating habits in order to lose, maintain or gain weight. To lose weight in health, it is necessary for the body to expend more calories than it consumes.
Simple Tips for a Successful Diet
- Do not stay more than 4 hours without eating
- Sleep well. During sleep, our body produces leptin, a hormone capable of controlling the sensation of satiety throughout the day
- Drink at least 2 liters per day
- Invest in the salad. It helps fool the stomach and eat less in meals. Look for vegetables and vegetables that you enjoy and are not too caloric
- Prefer whole foods. They contain more nutrients and fibers, which do a damn good for your body
- Avoid salt and foods with high sodium, which favor the retention of liquids
- Prefer less caloric preparations such as baked, cooked or steam. Food gratin, fried, parmegiana or breadcrumbs should be avoided
- Seek help from nutritionists or nutrologists
- If you overreact someday, do not give up.
Menu suggestions for healthy weight loss
Below we see the caloric distribution per meal based on a 2000 kcal diet, consisting of 6 meals a day.
|Breakfast||Invest in fruits, cereals, whole grain breads and oilseeds. For drinking: natural juices, coconut water, teas, milk or coffee. An ideal breakfast can have 20% of the daily consumption, about 400 kcal.|
|Morning snack This meal should be light and fast, with low glycemic index foods (slow absorption). Invest in fruits, oilseeds, natural and whole foods. For drinking: natural juices, teas or coconut water. The ideal morning snack may have 5% of the daily consumption, about 100 kcal.|
|Lunch||The recommended lunch dish is divided into four parts: two parts filled with salads and vegetables, one part with carbohydrate and a portion with protein sources. For drinking: natural juices or teas. The ideal lunch can have 30% of the daily consumption, about 600 kcal.|
|Afternoon snack||Make snacks that contain carbohydrate, protein and good fat. Give preference to natural and whole foods. Other good suggestions are dried fruits, cereals or nuts. For drinking: coffee, teas or yogurts. Carbohydrates, proteins (from simple digestion), fats, vitamins and minerals should be provided properly. The afternoon snack may have 15% of daily consumption, about 300 kcal|
|Dinner||Carbohydrates, proteins Fruits and vegetables are good foods for this meal. For drinking: natural juices and teas. Dinner can have 25% of daily consumption, 500 kcal|
|Supper||Choose a snack rich in protein. if you want, you can add a fruit, which is a light carbohydrate or at most 1 whole-grain toast. Supper can have 5% of daily consumption, 100 kcal|
This example may vary according to the eating habits and needs of each individual, but from it we can observe that one should not restrict eating eating very little in some periods and exaggerating in others.
Diets to lose weight
Check out the most popular diets that can help in weight loss.
Use of medicines allied to diet to lose weight
The use of medication can only facilitate weight loss, but if there are no changes of style
All types of weight loss medicines should only be used when the adoption of a healthier diet and the practice of physical exercises do not showed a result in weight loss.
When body mass index (BMI) continues to exceed 29.9 after treatment with dietary reeducation, the use of drugs to help the weight loss process is indicated. Every process must be accompanied by a professional, such as nutritionist, nutrologist or endocrinologist.
Menopause notes that weight loss from a low-fat, high-fructe diet can help reduce or eliminate menopausal symptoms such as hot flashes and sweating nocturnal The analysis was conducted by the Kaiser Permanente Division of Research in the United States. The survey was attended by 17,473 women aged 50 to 79 years.
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