Eating the right food is the first and best step towards losing the escalating kilos. One can stick to a 7 days diet plan for weight loss to extract effective results and get ahead on the endeavor towards weight management. Bidding adieu to the street delight and fried treats may seem difficult, however it’s only helpful for your health in the long run.
Having it down to science
The entire science behind weight gain and loss lies in the proportion of consumption of calories and its expenditure. If you consume more calories than what you are burning, you tend to gain weight. On the other hand, if you are consuming fewer calories than what you are spending, you will lose weight. Intaking a diet that falls within your calorie budget and burning the extra calories is exactly what you need to maintain a healthy weight. Simply taking the required number of calories isn’t enough. One also has to be cautious regarding what kind of food they are consuming to suffice the calorie intake. To lose weight, one has to inculcate a healthy and balanced diet consisting of essential nutrients and minerals.
Balanced Diet
To ensure you are eating healthy, it’s necessary to have a balanced diet that is rich in nutrients and provides your body with essential energy and nourishment. You can keep in mind the following items while curating a diet plan.
Include Carbs
Carbohydrates are an essential source of energy and should make up for half of your calorie requirement. However, simple carbs should be avoided as they are rich in sugar. Instead go for complex carbs such as oats or millets which are rich in fibre and nutrients.
Add proteins
Often we all fail to fulfill our daily protein requirement which can pose hindrance to the building of muscles in one’s body. Around 30% of one’s diet should contain protein-rich food like pulses, chickpea, milk or eggs.
Essential fats
People on diet are often very cautious when it comes to consumption of fats. sumption of fats owing to the fear of gaining weight. However, intaking fat is not all that bad. Infact, around 20% of our diet should consist of healthy fats, such as unsaturated fats, like olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil. Butter and ghee in a healthy amount can also be consumed. However, one should strictly avoid bakery fats, fried or processed foods.
Vitamins and Minerals
There are certain Vitamins, such as A, E, B12 and D which are very essential along with iron and minerals. They support metabolism, maintenance of bone and cell production.
Conclusion
Along with taking a healthy mix of balanced diet, one can supplemnet it with other healthy habits. Drinking plenty of water, fibre-rich food infused with all necessary nutrients and proteins will help the body maintain a healthy weight. Having an early dinner is equally important as late dinner can lead to weight gain.
