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Weight loss diet will transform your body through eating habits that include a strict low calorie diet and exercise regimen.
1. Weight loss diet
Like many other weight loss diets, the most effective weight loss diet is a low-calorie eating program that emphasizes regular exercise.
The weight loss diet meal plan provides 1,200 to 1,500 calories per day and includes 3 meals, plus 2 snacks from whole foods.
Plan and cook most meals yourself, counting calories carefully. Encourage you to keep a daily food diary to keep track.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. Macronutrient composition
The diet stipulates that 45% of your daily calories come from carbs like vegetables, fruits, and whole grains, 30% from dairy and animal or plant proteins, and 25% from healthy fats like other foods. nuts and olive oil, as well as sugar-free or low-sugar desserts.
The largest food pyramid 4-3-2-1 provides a visual guide to the diet. This pyramid recommends the following:
Four daily servings of fruit and vegetables (cooked and raw), plus one vegetable salad most days Three daily servings of protein from lean meats and fish, legumes , tofu and other soy foods, low-fat dairy products Two daily servings of high whole grains, such as brown rice, oats or quinoa up to 200 calories daily from products supplements, healthy fats, as well as dishes and desserts
Chế độ ăn kiêng với rau và ngũ cốc
3. Does it support weight loss?
Diet for weight loss claims that it cuts your calories, this diet will help you lose weight. You can experience even more benefits if you combine diet with exercise.
Various weight loss studies spanning 10 to 52 weeks indicate that low-calorie diets lead to an average weight loss of 22 pounds (9.9 kg) from the diet alone. On average, people who exercised lose weight 29 pounds (13 kg).
A highly effective weight loss diet is considered a moderate or balanced macrobiotic diet, which means it is not too high in protein, fat or carbs.
Other popular types of weight loss diets include low carb or low fat diets. In one human study comparing different diets, including a low-calorie, low-fat, and low-carb diet, resulted in slightly more weight loss than a multi-vegetarian diet. moderate amount.
4. Other Potential Benefits
The biggest weight loss diet can have a few other benefits:
First, it can help you become a healthier eater because it combines whole, nutrient-dense foods nutrition and skip junk food and fast food. Using the largest weight loss food pyramid to plan meals and snacks can also improve the quality of your diet. The researchers found this to be true for Americans who used the USDA's food pyramid to plan meals. In fact, it may even reduce your cravings. An analysis of the study revealed that after 12 weeks, people who stuck to a low-calorie diet had fewer cravings and fewer specific cravings for sweets, starches, and high-fat foods. fat .
Sử dụng kim tự tháp thực phẩm để có chế độ ăn phù hợp
5. Some disadvantages
If you strictly follow a low calorie weight loss diet, your daily calorie intake may be too low especially if you do intense exercise.
Experts recommend eating no less than 1,200 calories per day. However, for most men and many women eating too few calories can leave you hungry and tired.
Furthermore, in the long run, severe calorie restriction can lead to nutrient deficiencies that can trigger cold sensitivity, menstrual cycle disruption, bone pain, and decreased sex drive sex .
Notably, it's not unusual to regain half of the weight you've lost in the first year after any diet program, due in part to a slowdown in your metabolism. In addition, many people revert to old habits.
If you can maintain the diet long-term, you will have a better chance of losing weight. However, research shows that more people are more successful at maintaining weight loss if they have some kind of group or individual support, which low-calorie weight loss diets don't provide.
6. Foods to eat and avoid
Your 7-day weight loss diet depends on your ability to persevere and plan or menu for you to give a scientific way to help your body lose weight effectively:
Fruits, vegetables Minimally processed starch and whole grains will fill most of your plate. Starchy vegetables like sweet potatoes or squash are limited to just once or twice per week. Protein options include skinless poultry, leaner beef such as sirloin or loin, and seafood. Fatty fish, such as salmon and sardines, are recommended for their omega-3 fats, but keep in mind that they are higher in calories than lean fish. Vegetarian protein options include all beans, plus soy products like tofu. Egg whites and low-fat or fat-free dairy products, including milk, fat-free yogurt, and low-fat cheese, are also recommended sources of protein.
Đậu phụ là loại thực phẩm cung cấp protein chay cho người dùng
You limit your intake of nuts, seeds, avocados, oils and other high-fat foods to just 100 calories per day. The restricted foods-only diet other than sweets, snacks, and alcohol, is limited to 100 calories per day. In fact, you're encouraged to skip these extras and instead allocate 100 calories to healthy food options.
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Reference sources: webmd.com, healthline.com.
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