FOOD PLAN TO LOSE WEIGHT: WHAT SHOULD YOU DO?

A food plan to lose weight should, ideally, be done in a personalized way, considering the goals and the nutritional needs of the individual.

A diet plan for losing weight must be done according to the energy needs of each individual, which in turn are determined by factors such as age, sex, height, basal metabolism and physical activity level. 

Can still be influenced by special situations, such as pregnancy and breastfeeding, or certain medical conditions, such as, for example, kidney disease. 

Thus, it is important to always have in mind that a plan suitable for your needs should be done in a personalized way by a professional in the area of Nutrition.

However, there is certain guidelines can (and should!) to be followed by everyone, and see an example of a food plan for weight loss can help you adapt and/or modify some errors in your feed.

WEIGHT LOSS: HOW DOES IT OCCUR?

At A physiological level, the weight loss is related with the intake vs calorie expenditure – loss occurs weight if you consume fewer calories than you spend, or if there is a deficit in "caloric".

Despite the ideal way of losing weight is based on the combination of calorie restriction and physical exercise, the diet is the major factor in this equation. This is due to the fact that it is considerably easier to cut 500kcal (also known as “calories”) in our daily food than to spend the equivalent while if you practice physical exercise: note that a run on the treadmill for 20 minutes spends, on average, 200 kcal and a pastel de nata provides, on average, 298kcal. 

Despite a food plan to lose weight be something that differs between individuals, there are some rules of eating healthy and balanced that can be applied in a transversal way. These are:

Consume foods of plant origin, such as bread, pasta, rice, vegetables, fresh fruit, and vegetables daily (5 servings per day);

Ingest 2-3 servings of dairy products, learn from day to day;

Consume at least two servings of fish, poultry, legumes or eggs per week;

Do not exceed 2 portions of red meat and 1 portion of processed meats per week;

Eating sweets, a maximum of 2 times per week.

Opt for olive oil as the main fat source in your diet;

Use herbs and spices in replacement of salt - so will bring advantages to your health!

Try to combine a healthy diet and practice physical activity. If you don't like gyms and is not a fan of racing, you can try an alternative such as swimming or water aerobics. Another option passes by to take advantage of the heat and the long days of Summer and do a walk of 45 minutes to an hour per day.

FOOD PLAN TO LOSE WEIGHT: EXAMPLE

A plan of 1800 kcal meets the needs of an adult with physical activity slight. In this way, and to promote weight loss, food plan for weight loss shown round the 1500-1600kcal, depending on the options chosen. Are given alternatives aproxidamente similar for each meal, thus making them less monotonous.

1. BREAKFAST

• 200ml of skimmed milk (72kcal) or 200 ml soy beverage (80 kcal)
• 2 Slices of bread “Shape” – for sale in supermarkets such as Continental and Pingo Doce (154kcal)
• 1 Teaspoon peanut butter or 2 tablespoons of fresh cheese spreadable (30kcal)

Total: 264kcal

or

• 1 low-fat Yoghurt natural or with aromas (45kcal)
• 60 Grams of cereals, corn is not sweetened or flaked oats (222kcal)
• 10 Raspberries (10kcal)

Total: 277kcal
 

2. THE MIDDLE OF THE MORNING

• 1 Gelatin yogurt (45kcal) + 1 biscuits crackers rice (12kcal)

Total: 57kcal

or

• 1 Portion of fruit (60kcal)

3. LUNCH

• Soup vegetables (150gr of vegetables + 1 teaspoon of olive oil) = 85kcal

+

• 90gr chicken breast (175kcal)
• 50gr of vegetables – such as spinach, carrots, broccoli, courgette or eggplant. Lettuce, (12.5 kcal)
• 60gr of pasta fusilli integral (75kcal)

Total: 262.5 kcal

or

• 100gr of salmon (142kcal)
• 60 Grams of rice, carrots (75kcal)
• 1/3 Plate of salad (with vegetables such as lettuce, arugula, and watercress)
•  8 cherry Tomatoes – 24kcal

Total: 241 kcal
 

4. SNACK 1

• 1 Portion of fruit (60kcal)

or

• 1 Gelatin without sugar (10kcal) + 1 queijinho Babybell slim (50kcal)

5. SNACK 2

• 100gr of cheese or cottage cheese (50kcal) + 3 nuts (80 kcal).

Total: 130 kcal

or

• 4 Crackers, crackers rice (48kcal) + 1 teaspoon of peanut butter (30kcal) + 1 glass of 200ml of juice, nectar, light (50kcal)

Total:128kcal

 

6. DINNER

• 1 vegetable Soup - 150gr of vegetables (40kcal) + 1 teaspoon of olive oil (45kcal) = 85 kcal

+

• 100gr of grilled sea bass (124kcal) + 1 sweet potato small (54kcal)

Total: 261kcal

or

• 90 Grams of strips of Peru (140kcal) sautéed with 100gr of vegetables such as, for example, spinach, broccoli, courgette, carrots, or eggplant (50kcal)

Total: 273kcal
 

7. SUPPER

• 1 gelatin without sugar - 10kcal

In this example of diet plan for weight loss, the value of the daily energy of around 1100 kcal.

However, there is still lack of considering the fat used both in cooking either in the spice of the food - if you use a total of 8 teaspoons of olive oil (a teaspoon is 5 grams, which in turn provide 45kcal) will amount to about 360kcal fat. 

In this way, this food plan to lose weight provides between 1500 to 1600kcal, depending on the options selected. 

Tip: If you're on holiday, try not to ignore completely:

1. Do not need to abdicate completely to the famous Balls of Berlin - but keep in mind that no cream is around 400kcal, and the version with cream can get to 600kcal!
2. You can eat a scoop of ice cream once in a while: in this case, try to opt for ice cream that is made of water, and avoid the choices that you made to the base cream.
3. Spend calories in a fun way on the beach, practicing sports such as rackets, football or volleyball on the beach with the family or friends.
4. Try, also, to make your walk by the sea - it is much easier when the view is nice!

It may be recalled that this is only one example of a food plan to lose weight and for a diet plan suitable and custom is essential to the accompaniment of a professional Nutrition.