drhealthandbeauty sanaz

Losing weight is almost impossible without a diet plan and regular exercise. The food plan for weight loss means eating regularly, paying attention to snacks and using all food groups, but in the amount of calories needed by the body. Sometimes, the misconception of devaluing foods, removing meals from the weekly meal plan and exercising too much, makes us not see a significant change on the scale. Where is the problem? Our misconceptions about diet have prevented us from losing weight. In summary, there are three safe guidelines for safe weight loss: physical activity gradual changes in eating habits and lifestyle changes slow weight loss of about half a kilo to a pound per week

What is a diet plan and what is the best diet plan? A meal plan is a daily, weekly or monthly plan to lose or gain weight; so as to provide all the nutrients needed by the body. To maintain weight, the energy you put into your body must be the same energy you consume through normal body functions and physical activity. An important part of a healthy diet is balancing the body"s energy intake and energy expenditure. Therefore, the best diet plan has these characteristics: it creates a balance between the energy consumed and the energy lost by the body. It is provided according to the needs of each person and provides all the basic needs of the body. It has a variety of food. Therefore, the diet plan for weight loss should be designed specifically for you and you should not use other people"s diet plan arbitrarily.

A variety of diet plans are used to lose weight. Various diets are used all over the world. In this section, we introduce only a few well-known and practical examples. The variety of diet plans available can make it difficult to start a weight loss diet. Our first advice is not to choose any food program arbitrarily or with the advice of friends and acquaintances. Some diets aim to suppress your appetite to reduce food intake, while others recommend limiting your calorie and carbohydrate or fat intake. Some people focus more on specific food patterns and lifestyle changes instead of restricting certain foods. Let"s learn more about these diets: Mediterranean Diet In the Mediterranean diet, foods are based on what people in countries like Italy and Greeks traditionally consume it. Rich in: Vegetables Fruits Whole grains Fish Nuts Lentils Olive oil Foods like chicken, eggs and dairy should be limited in moderation and red meat. In addition, the Mediterranean diet limits the following: refined grains trans fats processed meats added sugar other highly processed foods

The DASH diet plan helps to treat or prevent high blood pressure. For example, a typical person following the DASH diet eats about this amount per day: five servings of vegetables five servings of fruit seven servings of healthy carbohydrates such as whole grains two servings of low-fat dairy two servings or less of lean meat a plant-based diet and The flexible principles of the plant-based diet plan include: consuming plant protein instead of animals, eating more fruits, vegetables, legumes and whole grains, eating the least processed foods and the most natural forms of foods, limiting sugar and sweets, the MIND diet plan, this food plan actually It combines the Mediterranean diet with the DASH diet. For example, foods to eat in a week include: six or more servings of green vegetables, one serving of non-starchy vegetables, five or more servings of nuts, and the following foods are also good additions to this diet: berries, beans, olive oil, whole grains, fish, poultry

The most important key instructions in the diet plan for weight loss It takes a few weeks to make lasting changes in the diet and lifestyle and to achieve the results of the diet plan. Try to keep calm and follow your new healthy habits. Your body will benefit every day from all the changes you"ve made. In the following, we discuss the key points of the weight loss diet plan: Do not skip meals. You may think that by skipping a meal or not eating a snack from lunch to dinner, you have done something useful to lose weight, but this hunger does not cause weight loss. Why? Because when you are hungry, two things happen: 1- Everything seems pleasant and delicious. 2- You will need more food to feel satisfied. As a result, you eat more than before and your food choices may not be healthy. For this reason, a healthy meal plan is a plan that does not skip any meals. Eating a nutritious snack between main meals will help you avoid overeating; Because your blood sugar stabilizes and your metabolism becomes strong. If you are going to be out for a long time, take snacks with you. Snacks should be around 200 calories or less and consist of a combination of fiber, healthy fats and protein. Examples of these proteins and healthy fats include nuts, seeds, and dried fruits, an apple, and a spoonful of peanut butter.