Now a day our life style is such that it is not easy to loose weight instantly. So many programs for weight loss are working. The person needs healthy diet as well as the diet includes less caloric values. So different weight loss diet plans working for different period of days.
Common diets for weight loss plans include;
- First of all replace 1-3 big meals to the 5-6 smaller meals per day. It will help to speed up your metabolism. It also helps you to eat frequently keep you satisfied and less likely to eat something you should not want to eat.
- Proteins are the major component of balanced diet. The high proteins food includes chicken, fish, eggs, milk, nuts, seeds and beans. The need of proteins depends upon the person, for example, the person who does not do any exercise needs only 0.5 gm/pound of body weight. If a person weighs 180 pounds, he needs 90 GMS of proteins per day. But if a person doing exercise he needs 1 gm/pound of body weight, so the person with same weight doing exercise would need 180 GMS of protein.
- Fats are of two different types. Good fats and bad fats. The bad fats are found in all junk foods. Good fats on the other hand are found in fish, nuts, oils (vegetable and animal oils). It is estimated that 25% of your total caloric intake should come from fat. 1 gm of fat contains 9 calories, so if a person needs 2500 cells per day, then 625 cells comes from fats. So if we divide 625 by 9, we get 69 GMS of fats per day. So we should know how much calories we have taken from fats.
- Once you reach the intake of calories by taking fats and proteins, the left over intake is by the foods of carbohydrates. 1 gm of curbs contains 4 calories. So for example, after taking proteins and fats, the total intake of calories should be 500 below maintenance level and then let’s say 1200 calories below that number. The average of 300 calories is needed. These come from curbs. The curbs like fats are of two types, the good type of curbs and bad type of curbs. The good type of curbs comes from beans, brown rice, bread, sweet potatoes, fruits and vegetables. The bad type of fats are found in all snacks and junk foods while rice, white potatoes, synthetic drinks containing sugars.
Drink plenty of water as much as 10-12 glasses per day. Eat more fruits and cut down your sugar contents.