Scientific weight loss menu: The secret to fast and sustainable weight loss

The secret to fast and sustainable weight loss

Fasting weight loss diets are often harmful to health and cause you to gain weight back after stopping. If you want to lose weight in the fastest way in a healthy way and maintain your ideal body for a long time, a scientific weight loss menu will not only help you persistently pursue it, but also improve your health, help your body stay healthy and beautiful.

Pursuing a new weight loss diet plan can be mentally and physically unfamiliar at first. But if you want to achieve a slim and healthy body, you need to persevere to create a healthy diet.

What to prepare to have an effective weight loss menu

What to prepare to have an effective weight loss menu
1. Be consistent with the scientific way to lose weight

If this is your first time trying to lose weight, don't let the "fastest way to lose weight in 3 days" or "lose weight fast in a week" entice you. You often choose quick ways to lose weight or cut back on food suddenly, making your body unable to respond to the changes, causing discomfort, the effect does not last long but can be harmful. extra.

Therefore, without haste, the safe weight loss process should be done slowly and scientifically to bring the highest efficiency.

2. Choose good food for daily weight loss menu

To have a suitable weight loss menu, you should choose the foods you want to eat, don't let each meal become an obsession for yourself, along with choosing good foods for people to lose weight.

3. Make an implementation plan

You need to keep meticulous records to keep track of your weight loss goals and actual results. This will help you promptly adjust your weight loss route to achieve certain results in the fastest way.

How to build a scientific weight loss menu

1. Increase protein, good fats and vegetables

Nutrients needed by our body include the main groups of proteins, fats, carbohydrates, vitamins and minerals. A fast and effective weight loss menu needs to ensure adequate protein, good fats, vitamins and minerals, and fiber in daily meals. That helps the body ensure enough nutrition and provide energy for the cells to function. Carbohydrates are supplied mainly through starchy foods (rice, noodles, pho, vermicelli, cakes made from starch, starchy tubers) should be reduced to a reasonable level because compared with other groups of substances. Other macronutrients provide twice as many calories per serving. Bad fats and added sugars should also be limited (<10% of total calories per day).

Here are some nutritious weight loss foods you can refer to:

Effective belly fat loss menu with protein

healthy weight loss menu does not remove protein

- Meat: beef, chicken, pork, lamb, bacon…with little or no fat.

- Fish and seafood: Contrary to meat fat, fish fat is safe for health, but should also be considered in moderation to lose weight.

- Chicken eggs, duck eggs, quail eggs.

- Low-fat milks.

- Soybean products.

Effective belly fat loss menu with protein
Green vegetables not only provide vitamins and minerals, the fiber content in green vegetables is important for a healthy digestive system, increasing the feeling of fullness, helping to eat less and helping to absorb other nutrients more efficiently. Almost all vegetables are good for weight loss diets. Some of the following vegetables have outstanding nutritional content:

- Spinach.

- Cabbage.

- Celery.

- Cucumber.

- Broccoli.

In addition to green vegetables, fruits are a rich source of vitamins and minerals, which are good for health and beauty. However, you need to eat in moderation fruits that have a strong sweet taste because they contain a lot of sugar.

Reasonable weight loss menu with good fats

Scientific weight loss menu

Fat is essential for a healthy body, especially good fats help strengthen organs and limit cardiovascular disease, blood pressure, and blood sugar disorders.

Foods rich in good fats:

- Olive oil.

- Avocado oil.

- Sesame oil.

- Rapeseed oil.

- Flaxseed oil.

- Almond oil.

- Avocado.

- Fatty fish.

- Nuts and Nuts.

2. Lose weight naturally with natural foods

Lemon

Lemon helps to purify the body, promote metabolism, increase satiety and increase weight loss efficiency, contributing to helping the body burn excess fat quickly. You can drink lemonade to lose weight by diluting it with water and maybe adding a little mint. In addition, lemon juice mixed with honey and warm water is also very good for weight loss goals as well as bringing many health benefits. However, you should not overdo it, but need to combine it with other factors.

Tea

Green tea contains caffeine, which has been shown to aid in fat burning and improve exercise performance. Besides

Because it contains many antioxidants such as catechin, EGCG (epigallocatechin gallate), vitamin E, has good effects on general health as well as increases metabolic rate. Green tea helps burn excess fat, purify the body, and prevent disease.

Oat

You can use oats in a fast weight loss menu because oats contain a lot of fiber and create a feeling of fullness for a long time. Many people, especially men, do not like the pale taste of oats, but that is also the reason to help you lose weight more effectively because you will not be afraid of losing control and overeating.

Whole grains

Whole grains can't be missing in the weight loss menu. This food contains a lot of nutrients such as fiber and minerals necessary for the body. Whole grains not only help you feel full longer, but also aid digestion, regulate blood sugar and reduce cholesterol in the body.

Fruit

Fruit is a rich source of vitamins, fiber and minerals, in addition to being packed with antioxidants. It is an integral part of a healthy diet. You should prioritize the use of fruits such as grapefruit, apple (should eat the peel), berries, kiwi, peach... and limit sweet, high-calorie, high-sugar fruits to lose weight more effectively. And don't forget to eat the whole fruit instead of the juice!

Leafy green vegetables

Cruciferous vegetables or dark green leafy vegetables are rich in calcium, iron, folate, fiber, low in calories, which is a good food for the process of cutting calories and still having enough nutrition.

Tofu

This is a dish not to be missed in the weight loss menu. Tofu is a rich source of plant-based protein and offers many benefits for heart health. If you want to find food to lose weight every day, you can eat processed tofu with many different recipes to make the weight loss menu more diverse and attractive.

Reference weight loss menu for a week:

Monday:

Morning: sandwich with omelet, a banana

Lunch: spinach cooked with minced meat, braised chicken with ginger

Dinner: kale, cauliflower and carrot soup and meatballs; egg roll

Tuesday:

Morning: squid ink pea porridge, orange juice

Lunch: carrot soup, beetroot with bones, braised meat and quail eggs

Evening: Broccoli soup with fish, stir-fried beef with onion

Wednesday:

Morning: grilled beef bread, cucumber celery juice

Lunch: Broccoli soup with mushrooms and braised fish and meat

Evening: snakehead fish sour soup, fried chicken with fish sauce

Thursday:

Morning: milk with cereal, an apple

Lunch: bone marrow soup with watercress, ram ribs

Dinner: beef salad with sprouts and avocado, grilled mackerel fillet with foil

Friday:

Morning: Oatmeal with fresh baked custard, 3 strawberries

Lunch: beef hotpot soup, shrimp and pork ramen

Dinner: pumpkin soup with minced shrimp, braised pork belly with white radish

Saturday:

Morning: beef noodle soup, honey aloe vera lemonade

Lunch: crab soup with jute vegetables, fried asparagus with meat

Evening: boiled vegetables with braised sauce, fresh squid with spicy tamarind

Sunday:

Breakfast: whole-grain crackers, 1 papaya slice

Lunch: Stir-fried chickpeas with pork, egg tomato soup

Dinner: mussels sour soup, fragrant braised tuna

3. Physical exercise

Exercise combines a scientific weight loss menu for a sustainable effect

In addition to a reasonable weight loss menu, to achieve faster weight loss, you should exercise at home or go to the gym about 3-4 times per week. Because activities such as swimming, playing volleyball, cycling, jogging properly ... will burn calories and help lose weight quickly and effectively.

In addition to the above activities, you can also choose to do cardio exercises to lose weight, plank to reduce belly fat, yoga, squat...

Remember that even after you have successfully lost weight, maintaining regular exercise, even at a moderate level, also helps promote metabolism, making the body healthy, balanced and flexible.
Difference between weight loss diet menu for men and women

The difference between the weight loss menu for men and women

The difference between the weight loss menu for men and women

1. The need to use calories

Each person has different calorie needs based on basal metabolic rate as well as activity frequency, exercise or gender, age. The average calorie content of men is usually higher than that of women. Specifically:

Calorie content of 55kg female needs about 2000 calories per day.

A man in the same age group and as active as 75kg needs 2,800 calories per day.

2. Nutritional needs

A scientific weight loss menu cannot be separated from each person's individual needs and physical condition. In general, men and women often have different diets:

Women need more iron than men because it is affected by the menstrual cycle.

Men need more fiber than women to reduce the incidence of rectal cancer.

Changing eating habits is difficult. Moreover, after a period of application of fast weight loss menus, strenuous dieting without success, it is easier for you to give up. Knowing that the road ahead is still difficult and requires a lot of effort, but equipped with the knowledge and scientific weight loss menu and a positive attitude, you will definitely make it. Good luck with your weight loss.

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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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