Are you trying desperately to lose weight fast, burn extra fat at home but just unsure about what to eat? There are tons of weight loss tips out there; yet people feel so clueless about what to do. This is because these tips are so general that no one gains actual benefit from it. Everyone will tell you to eat less and exercise more, but what exactly to eat? What should you avoid? How to take optimal weight loss diet that is filling and satisfying yet does not result in weight gain?
Here we are going to present a few natural ways to lose weight quickly. The best thing is that your health will not be harmed; rather you will feel better than you ever did.
Everyone has a basic know-how of what not to eat, and processed sugar is top of the list. This means you have to give up on sodas, chocolates, processed juices, creamy muffins, etc. But let’s go into a little more detail and discuss a proper diet plan.
The basic caloric requirement for a healthy adult male is 2400 to 3000 calories per day. For a female this requirement is 1800-2200 calories per day. These would make a person maintain the weight they are currently on. If you need to lose weight, you have to consume fewer calories.
Research has shown that consuming a diet that adds up to 1400 calories per day can help you lose weight, while still providing your body with the nutrients it needs to grow and maintain its health.
If you follow this diet, you can lose about 0.5kg/week, which is the healthy limit of weight loss as described by experts. Consuming these calories will also ensure that your BMR, which is the rate at which the body burns calories, is speeded up.
First question comes in mind that does green smoothies help in weight loss? I guarantee the health benefits of green smoothies.you can make a smoothie from chia seeds. You can also add berries to this smoothie. This smoothie is full of nutrients, making it a very healthy as well as delicious breakfast idea.
Fresh fruits, like apples and grapes are a great snack option.
Apples are perfect because they have the crunchiness factor and also keep you full. You can also consume yogurt instead of fruits; Greek yogurt is best. If you want a truly delicious snack, try mixing one teaspoon of cinnamon as well as sliced apples with Greek yogurt.
Eat green vegetables for lunch as they have a lot of nutrients while being low in calories. Green vegetables can be taken in wraps or as part of a fresh salad. Just don’t cook them in a lot of oil.
To make a collard wrap, remove the stem from a fresh collard leaf. The vegetables added in the wrap can be varied according to taste; you can add a bit of fruit in there too. One option is adding half an avocado, one tomato and 1-2 teaspoon hummus, and seasoning with salt and pepper. To make the meal more filling, add beans or quinoa.
If you get hunger pangs before dinner time, keep sliced carrots in the refrigerator. Five small carrots won’t harm you and will make you feel full.
Who doesn’t love pasta? This low-calorie alcohol-free recipe of Penne Alla Vodka is a great idea for dinner.
Boil 8 ounce of penne pasta by adding it in a saucepan of boiling water and letting it cook till it becomes soft. In another saucepan, heat 2 tsp olive oil and three cloves chopped garlic. Add the following: half cup chopped onions, 1/4th tsp salt and cook for 2 minutes. Add one 14 ounce can of tomatoes, ½ tsp more salt, pinch of red pepper and simmer it for 10 minutes. Add 2 tablespoon cream and 6 tablespoons evaporated milk. Simmer for another 5 minutes on low heat.
Drain the pasta and add the sauce to it. Cook for a minute or two and serve with tiny servings of Parmesan. Adding half a chicken breast to the sauce can add to the taste and texture.
This is just one example of a optimal weight loss diet plan. The idea behind all weight loss diet plans is similar: a healthy breakfast followed by a fruit snack; then green vegetables for lunch and meat for dinner. Keep oil consumption to a minimum and use fresh ingredients. You can switch out the ingredients themselves, as long as the basic plan is followed.
For example, eat a fresh vegetable salad instead of a collard wrap. You can add tomato, onion, capsicum and carrot to this salad an add one teaspoon of olive oil as dressing. Similarly, you can have 200g of roasted chicken instead of pasta for dinner.
Importance of Proteins:
The aforementioned weight loss diet plan contains enough calories (around 80 g) that it does not result in muscle loss. If you follow a highly restrictive diet that makes you lose out on protein, you will not only lose weight, you will also lose muscle mass. Protein is essential for all organs of the body to function properly and this is why consuming too little protein can cause skin wrinkling, hair breakage, brittle nails as well as reduced immunity to diseases.
The lesson here is that do not consume too little proteins! Having meat or egg once a day and eating yogurt as a snack can fulfill your daily protein requirements if you are trying to lose weight (you will need about 90g per day). Any less than this and you will cause yourself more harm than good.
Why Not to Starve Yourself:
Some people decide to straight away almost quit eating, in order to lose weight quickly. This is not the right strategy for several reasons.
- Consuming too few calories will actually slow down your metabolic rate, which means you will burn those calories even more slowly.
- Your body won’t get the nutrients it needs to survive and flourish.
- Your skin will become wrinkled and lose its luster.
- You will feel slow, lethargic and tired all the time.
- You will have hormonal imbalances, leading to even more weight gain.
- As soon as you stop the strict diet, you will start gaining the weight again.