Diet
If you are thinking of
losing weight and want a diet you do not feel deprived of, you can gradually
reduce your weight by following these rules that will help you lose weight
without causing health problems such as anemia, as you lose some of the nutrients
your body needs. To lose weight in a healthy way without the need for a doctor.
Weight Loss
Strategy Before you start a weight loss diet, you need to know what foods you
can eat, what unhealthy foods you should avoid, and above all you have to stick
to the diet and know the calories you need in a day.
Calories Your body uses
the calories you get from food for walking, thinking, breathing, and other
important tasks that your body does. The average person needs to eat about
2,000 calories every day. The calories each person needs vary by type, Age, as
follows:
·
First, children, aged 2 to 8 years, need between 1000
to 1400 calories.
·
Second: Women, aged 14: 30 need 2400 calories.
·
Third: Men, who need the age of 14: 30 years to 2800:
3000 calories.
·
Fourth, men and women need more than 30 calories from
1800 to 2200, and if they exercise, they need 2,200 to 3,000 calories.
Diet for weight loss
A balanced diet is what
supplies your body with the nutrients you need. In order to get proper
nutrition, you need to eat:
·
Fresh fruit.
·
Fresh vegetables. Whole grains.
·
Legumes.
·
Nuts.
Low fat proteins.
Components of a healthy
diet
1 - fruit eat fresh
fruit, it is rich in vitamins and minerals, taken as a snack and away from
drinking fruit juices, because it lacks the fiber that you feel full, and also
the nutritional value.
2 - vegetables The
diet should include a large amount of vegetables, especially leafy vegetables,
they help you feel full, and rich in nutrients, such as:
·
Spinach.
·
Cabbage.
·
The parsley is green.
·
Broccoli.
3. Whole grains
Whole grains and their products are simple carbohydrates that are healthier
than complex carbohydrates. Whole wheat flour is healthier than white flour.
4- Proteins
Meat from protein
sources, which is essential for the health of the muscles and brain, and the
diet that includes low-fat, low-fat meat such as chicken, fish and lean meats
are the best choices, because removing visible skin and fat is the easiest way
to reduce the amount of fat and cholesterol in meat.
Weight gain is a common
danger among all age groups. Due to the nature of our lives, which depend
mainly on providing comfort, avoiding movement and physical activity, and
following some erroneous eating habits, a large group of society is at risk of
obesity You dream of losing weight to get an ideal body.
What is the best
balanced and healthy diet tips?
Eat enough starchy foods
to make up one-third of the foods eaten during the day. These include:
potatoes, grains, pasta, rice and bread, preferably whole grains because they
are rich in fiber that feels full for long periods. The main meal should
contain at least one Starches.
Eat at least five
servings of fruits and vegetables a day. This is done by preparing salad dishes
during meals, and eating fruits between them, because they are rich in vitamins
and minerals.
Eat fish at least twice
a week; given its rich protein, vitamins and minerals, fresh, canned and frozen
fish can be selected, preferably from oily fish, such as salmon, mackerel,
herring, tuna and sardines.
Minimize saturated fat
and sugar. They are found in many foods, such as cheese, cakes, biscuits,
sausages, cream, butter and pancakes. They can be replaced with unsaturated
fats such as vegetable oils, oily fish and avocado.
Reduce salt in foods; it
increases blood pressure and increases the risk of heart disease and stroke.
Drink water adequately, a rate of two to two liters a day.
