When one talks about weight loss the first thing that comes to their mind is weight loss diet. In a general sense, diet refers to what a person takes during a day. For losing weight fast, weight loss planning is very important. And, changing type of food and amount of food are important parts of this plan to lose weight quickly. The ideal weight loss diet refers to one that takes into account a person’s likes and dislikes, and includes a variety of foods that give enough calories and nutrients to the body.
But while deciding on a suitable diet plan for weight loss you have to decide on the calorie level necessary for your body. The general weight loss diet gives 1000 to 1500 calories. Anyway, it’s better to get advice from your dietitian. After checking your weight and activity level, he will give you a diet with suitable calorie level. After deciding on calories you need, you have to design a diet plan that helps you lose not less than 1-2 pounds per week.
Your quick weight loss diet plan should give you the following.
Adequate Vitamins and Minerals
The person dieting should eat a variety of food from different food groups. It helps him get the adequate amount of minerals and vitamins necessary for the body. If the calorie consumption is less than 1200, then consuming vitamins and minerals proves beneficial.
At an average, one person should take 50-60 grams of proteins through the diet. Proteins help prevent muscle tissue from breaking and repair all body tissues. Meat, poultry, fish, dry beans, eggs and nuts are rich in proteins. 2-3 servings of these is good for weight control.
100 grams of carbohydrates is considered to be the right amount of carbohydrates for a healthy body. Carbohydrates help prevent fatigue and dangerous fluid imbalances. Bread, cereal, rice and pasta are rich in carbohydrates. 6-11 servings of these are necessary for better health.
A daily intake of 20-30 grams of fiber is essential and helps in proper bowel function. To make up to 30 grams, here is a good combination: 1 cup of bran cereal, Â½ cup of carrots, Â½ cup of kidney beans, a medium-sized pear and a medium-sized apple.
Small mounts of Fats
Your calorie consumption should include 10-30% of fats. Meat, butter and eggs are rich in fats. Limiting the fat content keeps you free from weight and heart problems. In addition, you should also try to limit the amount of cholesterol. Cholesterol is a fat like substance found in animal products like meat and eggs. Your diet should have not more than 300 mg of cholesterol per day.
8-10 glasses of water or water-based beverages help maintain your body fluids in right proportion. If you are exercising for weight control, then you may need to take more water. Very few people know that water is an appetite suppressant. We call any substance so when it has the ability to curb the urge of over-eating. Obese people are generally depressed owing to their awkward physical shape. They feel lonely and seek pleasure in unhealthy food choices and incorrect life style activities. One such unhealthy food choice is the getting addicted to easily available, tasty and cheap junk foods. These foods are of low nutritional value. Regular intake of water can reduce the urge for these foods.
Yoga and Home Remedies:
It is often suggested to practice Yoga and take home remedies to treat Obesity. Yoga has been practised in the east for more than 5000 years. It helps in the development of body, mind and soul. As we realize the benefits of practising it, our perception about our body and general well-being undergoes a radical transformation. Home remedies are easily available in the kitchen. They are cost effective and their benefits are time tested. Most importantly, they have no side effects.