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A Healthy Diet To Lose Weight Efficiently

A healthy diet to lose weight is based on proven principles that don't rely on the quick-fix scheme or gimmick. Unlike those weight loss commercials on TV where you have the before and after scenario, an effective slimming program is all natural and all about proven facts plus a touch of common sense. And the formula is simple, cut down on the calorie intake. You've heard it all before but embracing the concept guarantees you results.

The calorie deficit – Be sure that you keep track of your daily calorie intake daily for this will be your basis in creating your diet plan aimed at weight loss. It's basic as subtraction. For instance, if you are consuming at least 2500 calories daily, take away 500 calories away from your maintenance level. This would result in 2000 calories, which becomes the current amount you have to maintain as you focus in achieving that desired weight.

Spread those calories – Instead of going for the traditional 3-square-meal-a-day concept, you could try having more than that, like for instance, 5-6 meals daily once every -3 hours and only in smaller portions. Spread those calories around as part of your diet to lose weight. There is a big difference between 3 meals a day and 3 feasts a day. Distributing those calories randomly throughout the day will help increase metabolism and also fill you up, preventing you from indulging from that tasty morsel. Not to mention providing your body rich nutrients throughout the rest of the day.

Protein – Protein is essential in your healthy diet to lose weight  as well as any other diet. Foods high in protein are present in meat such as fish, chicken, turkey, milk, eggs and egg whites and cuts of lean meat. Other high protein sources include nuts, beans and seeds. Now you want to know the amount of protein you should incorporate into your diet on a daily basis. But this depends whether the person works out or not. For someone who exercises, more protein intake is required as compared to your average Joe, who needs less protein. 1 gram of protein contains 4 calories, so imagine if you were to consume around 100 grams of protein daily. Numbers that hurt the eyes!

Fat – Fat is classified into the good and the bad. The good fat is known as the polyunsaturated and monounsaturated fat, and the bad fat is called the saturated and trans fat. Junk foods as well as oily foods contain bad fat and should be minimized. Good fat include nuts, olive oil, fish and fish oil. At least around 25 percent of Fat should be included in your diet

Carbs – So having embraced fat and protein into your weight-loss diet routine, it is important as well to have the presence of carbohydrates. There are also two kinds, the good carbs (complex carbs) which is recommendable, and the bad carbs (simple carbs). Sources of good carbs include brown rice, beans, sweet potatoes, oatmeal, fruits and vegetables and whole wheat bread. Bad carbs on the other hand, come in the form of junk foods such as chips, cookies, white bread, pasta and sugar drinks and candy. Start on a healthy diet to lose weight today.


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