Weight Loss Diet Plans
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Best diet to maintain health and prevent disease can be prevented, should include a wide variety of dishes from the four Food groups. Such a diet must be consistent with the best knowledge we have good research results, and not on clever marketing. A healthy diet should result in weight loss in obese and help all persons to avoid the diseases related to nutrition, such as heart disease, diabetes, cancer and other diseases.
Food contains nutrients from allfour groups, and thus maintain the body's metabolic balance. According to research, a healthy diet should follow the 60-20-20 plan – which means that you must obtain 60 percent of its energy from carbohydrates and 20 percent fats and proteins. Author points out that small changes in the plan.
The plan first readjusts the amount of calories consumed by five percent in the week to 30 percent thatdesettýden six (depending on the person), caloric intake is gradually reduced to almost 60 percent of the original. Balance at the same level. Example:
Step 1
The first step is to determine the current relative caloric intake. (Generally, people have a higher percentage of fat in the diet, as the typical ratio).
Assuming that the person was originally consumed 2500 calories at the beginning of the program, and then
ExpectedThe ideal proportion of calorie intake is:
Carbohydrates 60% from 2500 = 1500 calories
Fats 20% of 2500 = 500 calories
Proteins 20% 2500 = 500 calories
Step 2
Calorific restriction: a maximum of 5 percent per week, which means that in this particular case, caloric intake is reduced by 5 percent from 2500 = 125 kcal per week.
Overall reduction in calories at the end of 6 weeks = 6 x 125 = 750 calories.
So the total intake of calories that a person aftersix weeks will be = 2500 (original receipt) – 750 (reduced) = 1750 calories.
Step 3
Adjusted Nutrient Percentage
Carbohydrates 60% from 1750 = 1050 calories Fat
20% of 1750 = 350 calories
Proteins 20% 1750 = 350 calories
The gradual reduction of calories consumed will be achieved by reducing calorie intake, and thus replace the traditional dishes prepared with Food with higher fiber (which usually have no calories, and fiber), liquidand Foods that increase metabolic rate.
Dietary habits change depending on what I say, 4 (F) 2 (L) 1 (S) – which means that you have at least 4 all Fruit diet, 2 all Liquid diet in the diet and 1 omitted. Preferably in the morning fruit diet, fluids, preferably in the morning and the last day of the diet for dinner, and jumping is a good idea.
Now I understand why we should listen to this system and how you can help in weight loss. Most fruits are rich in fluidmacro-and micronutrients and other primary sources of energy the body requires. Fruits are low in fat, so the average energy level. Large quantities of citrus fruit fiber and help clean the system and increase metabolic rate.
The fat content in fruits is minimal, which means that fewer calories when we eat fruits, except those, such as bananas and custard apples. Fruit also acts as a catalyst for metabolism – increasingorganism metabolic rate – so you burn more energy, thus ending with weight loss.
The second element of our system is a liquid diet. Often we are wrong definition of the liquid diet, and I think that everything is smooth and fluid flow is a diet! I hold a different point of view. According to my plan, no diet that has more than three-quarters of his body weight is water or fluids that are currently liquid diet. Therefore, my definition includes stufflike watermelonscucumbers and other water-rich foods, other than regular drinking.
It is a scientific fact that liquids increases our metabolic rate, which consume more energy. What's more, a liquid diet with almost no fat and very "low calorie. In fact, liquid food classes least calories their main ingredient is water, which is completely free of calories. More liquids we eat, the more use of stored energy and reduce energy consumption.
ButNote that any liquid diet may not have all the above advantages. Liquids such as milk fullcream high in fat and minerals. Similarly, fruit juices have high levels of carbohydrates and very low in natural fiber, which ends up consuming more energy. Butter / fat decorated with soups and salads, should also be avoided. The ideal diet is liquid water, citrus route, low-fat (twice enhanced milk) shakes, salted buttermilk (twice enhanced milk), melons,cucumbers, vegetable juices and salads.
Now we understand, the third part of our plan, jumping on a diet, I am strongly opposed to discontinuing the diet and regular meals. Research now clearly shows that there is a negative relationship between diet and weight loss. , However, planned and medium-sized jumps is always helpful for two main reasons. First, when.you Skip meals during the week, the body tends to consume the same energy level, and because no income is usedenergy stored in the body. Secondly, if you miss a meal, the food you give the system a break, allowing you to conduct a general review. I always suggest our customers to skip lunch instead of breakfast or lunch, because sleeping body needs less energy, so one does not feel exhausted.
It is obvious to the first question to ask is: How do I get to the magical concept of 4 (F) 2 (L) 1 (S). Assuming one takes 21 meals once a week (3 meals a day, 7 days a week) to 7 (4 +2 +1)We modulated regulation of food consumption pat, terns by 33 per cent, or one-third. I think it's organic and natural approach. Without it too much burden on our system or performing weight loss diet in the case of gradually lose weight. All elements of our system is very low in fat and calories, so do not worry about weight gain.
At the same time and all the changes and increases. metabolic rate, ultimately burning more calories and losemore important.
There are three important things you should remember that the exercise regime:
Firstly, the model weeks so do not try to fall to less than 7 days.
The second coming of the programs do not consistently – which means that it may decide on Monday morning (as all fruit), Thrusday night (all liquid) for one week and may be Tuesday morning (all fruit) and friday night (all liquids) next week.
Note that these charts are dietinformative. Please check on calorie tables at the end of the book in order to determine the exact number of calories in different foods.
To increase or decrease calories, make sure that the Food Pyramid, and other factors listed in the inventory. Calorie restriction in an appropriate manner, and calorie intake should be less than 1100 calories, at any time.
Tags : Food Pyramid Food pyramid
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