Weight Management

How to Create a Healthy Diet Plan to Lose Weight

To create a healthy diet plan to lose weight, it is necessary to first know what all things make up the food that we eat. An average meal consumed by us contains chemical substances such as carbohydrates, proteins, vitamins, minerals, fats and water. In order to eat healthy, these substances need to be consumed in a specific proportion to lose weight. Here is how you can do it.

Eat less Carbohydrate, Fat and Sugar. In order to lose weight, you first need to cut down on the amount of carbohydrate, fat and sugar in your food. These contain a lot of calories which, if not burned, would get stored in the body. When fewer calories are eaten, the body would be forced to utilize its store of energy locked up inside body fat.

Eat more Protein. Proteins are the main building blocks in the body. They help in the construction and repair of muscles in our body. What many of us don’t know is that muscles determine the rate of metabolism inside our body. Hence, in order to increase the rate of metabolism and thereby lose fat, it is recommended that we eat around 6-8 ounces of protein rich foods.

Eat Whole Grains. It is necessary that there is some amount of simplified energy present inside our body. This need can be taken care of by whole grains. To get the requisite energy, it is necessary that one eats around 6-8 ounces of whole grains. Apart from energy, they would also provide a lot of fiber, Vitamin B and disease fighting phytochemicals.

Eat Fruits and Vegetables. Inclusion of fruits and vegetables in a healthy diet plan is an absolute must. Both are extremely rich sources of fiber, vitamins and water. In addition to them, fruits (and some vegetables) also contain simplified forms of sugar. They can be consumed easily by the body and are also less in amount. On an average, it is recommended that around 5 servings of vegetables and fruits are included in your diet.

Consume Milk and Milk-products. Consumption of dairy products is necessary as they would help in the repair of damaged bones. Apart from minerals such as calcium, they are also a good source of milk proteins which are essential for body. A glass of milk in the morning and one at night would keep you healthy.

Do not eat food containing saturated fats, sweets, and processed foods. These types of foods are not good for the body. Saturated fats lead to the accumulation of cholesterol in the arteries. Its gradual build up can result in the blocking of arteries, which may result in heart attack. Instead of saturated fats, monosaturate fats can be consumed.

Similarly, sweets and processed foods contain a lot of calories. They can get accumulated in the body in the form of fat and may disrupt with the body’s normal functioning.

Drink a lot of water. Water is essential in your body. It would keep the body cool, would help in critical ion exchange and would flush out harmful substances out of the body.
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