A sensible rate of weight loss is losing near about 05 kg to 1 kg per week, so if you want to achieve this then first you need and energy deficit of 3500 kcal to 7000 k cal a week. In this matter you have to eat 500 to 1000 fewer calories per day. You can do this easily by replacing the high fat foods such as vegetables, unrefined carbohydrates as well as low fat dairy products. But in this matter you also need to active physically.
In the following segment I am now giving the introduction of some weight loss diet, just follow the rest segment carefully and hope it will be beneficial for you at this very first moment:
Proper replacement for Meat and Fish:
The proper alternative of meat, fish and eggs are beans and lentils because these provide protein which is too much essential for growth. But in specific meat is a protein rich food which can also be said the good sources of iron, selenium, zinc and vitamins B. Also lean sources of protein can also be too much helpful for you to curb your appetite. So to reduce the calories first you need to remove the skin from the chicken, cut obvious bits of fat off from lamb, beef as well as pork and use a minimum amount of oil at the time of cooking. Also you have to aim to eat minimum of two portions of the fish per week, but remembered one of which must be oily fish which rich in omega-3 fatty acids such as salmon, sardines as well as trout. Daily food chart:
- Meat and fish should be the size of a pack of playing cards.
- An egg or maximum two eggs.
- Lentils or beans maximum four heaped tablespoon.
Bread cereals and potatoes:
Starchy carbohydrate foods like potatoes, bread, rice as well as breakfast cereals always serves us the energy, nutrients including iron and vitamin B. So a balanced diet should contain near about five portions of starchy foods each and every day. Also A portion in equivalent to the following segment:
- A large slice of bread
- A pieces of chapatti
- Pasta – 3 heaped tablespoons
- Potatoes of two egg size
- Rise – two heaped tablespoons
- Breakfast cereal- 3 tablespoon.
Fruit and vegetables:
Fruit as well as vegetables always quite be able to provide essential nutrition such as vitamins and minerals, also it contains many more other component those are associated with good health. So everyone should make a habit of eating increasing amount of these fruit day by day.
- 2 large tablespoons of the vegetables.
- Should eat whole fruits such as an apple, an orange, a pear etc.
- 2 large tablespoons of raspberries and strawberries
- One small glass of fruit juice