How effective is the weight loss diet

How effective is the weight loss diet

When you plan a healthy weight loss diet plan, you will not only improve your physique, but also enhance your health.

Dieting to lose weight is always a difficult challenge when you do not know how to plan in detail to achieve the best results. At the same time, to achieve the set goals you also need patience, self-discipline and long-term maintenance.

Let's apply the following weight loss diet with Health Life For You to always ensure your health when improving your slimmer body!

Menu for a healthy weight loss diet

Things to know when planning a healthy weight loss diet menu

When planning a weight loss diet menu, you should note 3 basic principles:

1. Cut down on foods that cause weight gain

The most important thing to lose weight is that you need to reduce the amount of sugar and starch or carbohydrates in your diet. Because:

Carbohydrate foods trigger insulin, which is also a hormone that causes fat to accumulate in the body.

Besides, if insulin drops due to cutting sugar and starch, fat will be burned to help create energy for the body to function. As a result, fat will not accumulate into excess fat, causing you to gain weight.

Another benefit of reducing insulin hormone is that the kidneys will remove excess water and sodium from the body, helping you to lose weight because of unnecessary amounts of water.

When you reduce the amount of carbohydrates, reduce the amount of insulin hormone secreted in the body, you will eat less, thereby reducing the amount of calories put into the body naturally.

2. Ensure essential nutrients

In the weight loss diet menu, a meal you should have both protein sources (protein), fat and low-carbohydrate vegetables. This will help you reduce your sugar intake to an appropriate level of 20-50 grams per day.

Food sources of protein

You can provide your body with protein from protein-rich foods such as:

- Beef, chicken, pork, lamb, bacon

- Fish and seafood like salmon, shrimp, crab

- Eggs are rich in omega 3

However, you should not eat too much protein. Although a healthy, high-protein diet can boost metabolism, increase your daily caloric intake by 80-100 calories. At the same time, eating more protein also reduces cravings by 60%, especially eating late at night and makes you fuller longer, reducing about 441 calories put into the body per day.

Low-carb vegetables

Low-carbohydrate vegetables include spinach, broccoli, broccoli, kale, cabbage, collard greens, lettuce, cucumber, celery... You can eat as much of these vegetables as you want without exceeding 20. -50 g of carbohydrates per day.

A meat and vegetable diet rich in fiber, vitamins and minerals are smart choices in your weight loss diet.

Source of healthy fats

Fat sources that are good for you are olive oil, coconut oil, avocado oil, avocado, lard. You should eat 2-3 meals per day. If you feel hungry, you should eat another meal. Don't be afraid to eat fat because of weight loss, reducing sugar and fat at the same time will make you feel uncomfortable, tired and give up your diet plan.

Therefore, you should choose the type of fat that is more suitable for cooking. Like coconut oil, which is high in triglycerides, it keeps you full for longer and boosts metabolism. You shouldn't worry too much about this natural fat, as new studies show that saturated fat does not increase cardiovascular risk.

3. Control calories in the diet

You do not need to count calories in the weight loss menu, but just reduce the amount of sugar and starch, eat protein, fat and low-carb vegetables. The main goal is that you should eat less than 20-50g of carbohydrates per day and use the remaining energy from protein and fat.

Weight loss diet combined with exercise

Weight loss diet combined with exercise

The advice for you is to combine exercise with diet to have an effective weight loss plan. You can go to the gym 3-4 times a week, warm up, lift weights and stretch. When you lift weights, you'll burn more calories, boosting your metabolism while you're dieting.

1. Choose the right exercise

Research on low-carb diets shows that you can increase muscle mass and lose excess fat when you exercise. If you don't like lifting weights, you can choose other exercises that are easier but still increase the body's circulation such as jogging, swimming or brisk walking.

You can do exercises to increase body endurance to remove excess fat in your body, it is best to combine aerobic and these exercises to reduce boredom and increase efficiency.

If you are new to these exercises, you should start with moderate activities that increase your heart rate such as brisk walking, light aerobic exercise, jogging or playing outdoors with children, for example. You should spend about 60 minutes on these activities aimed at increasing heart muscle contractions, breathing and sweating, and ultimately burning calories.

2. Plan to exercise regularly

You can exercise 6 days a week, with 3 days of aerobic and 3 days of alternating body resistance exercises. The time for each aerobic exercise should be about 60 minutes, but if you can't do it at first, it can be from 30 minutes and then gradually increase each day.

You should also choose different exercises each time to reduce boredom during weight loss. For endurance exercises, you should do exercises for the whole body with 1 or 3 movements per day. These exercises can include push-ups, special exercises for the buttocks, abs, shoulder muscles, leg muscles, arm muscles, back muscles. You can relax for 60 seconds after each of these exercises.

Create a habit to help you lose weight

Create a habit to help you lose weight

Along with the principles of weight loss diet, you should practice the following habits:

Eat a protein-rich breakfast: Eating this high-protein breakfast can help you reduce cravings and calorie intake for the day.

Avoid sugary drinks and juices: These are the foods that make you gain weight quickly, so you should avoid them if you want to lose weight

Drink water 30 minutes before eating: One study (*) showed that drinking water before meals increased weight loss by 44% in 3 months.

Choose healthy weight loss foods: You can find out effective and beneficial weight loss foods on the internet.

Eat plenty of water-soluble fiber: Research shows that these fibers will reduce the amount of fat in the body, especially in the abdominal area. A fiber supplement like glucomannan may help.

Drink coffee or tea: If you like to drink coffee or tea, then this is an advantage to help you lose weight because caffeine can boost the body's metabolism by 3-11%.

Eat foods without preservatives: You should use in your meals preservative-free foods because these foods help you stay healthier, longer, and reduce your appetite.

Eat slowly and chew well: Eating fast will make you gain weight over time. Eating slowly will keep you fuller for longer and increase hormones that help you lose weight.

Use small dishes: Research shows that you will automatically eat less if you use smaller dishes when eating. It sounds weird, but it really works.

Sleep well at night: Poor sleep is a risk factor for weight gain, so help yourself get a good night's sleep every night if you want to lose weight.

Apply the weight loss plan today, you will get the desired shape while still ensuring good health. You can consult a nutritionist and fitness trainer to choose the best food and exercise for you.

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Hopefully, through the above article, you have understood better 12 culprits that make you have a bread waist and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.

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