Diet
Healthy food for weight loss, recent studies and research emphasize the need to eat healthy food in a regular manner. Eating food on a fixed daily schedule benefits the body and makes it benefit more from the nutritional values in meals.
Eating meals at fixed times helps to provide the necessary energy for the person, enjoying good health, healthy weight, controlling moody mood, and also improving digestion. It contributes to enhancing metabolism thus keeping the digestive system healthy and able to think and develop.
The main reason for the success of any healthy diet is to keep the selection of food rations in each meal so that it is diverse and balanced. Also control calories by eating foods rich in nutrients, proteins and vitamins and are poor in calories and moderation in the diet.
Important advice before eating any diet
Drink many cups of water daily
Water is vital for the body to be healthy and healthy and it is not recommended to replace it with soft drinks that contain high levels of sugar and caffeine, as some do. Caffeine in general should not be consumed too much so that it does not cause sudden high blood pressure because the body loses a large number of fluids. Therefore, it is preferable to drink two liters of water daily to flush out toxins from the body and to stimulate blood circulation, preferably at room temperature and away from cold water.
Avoid salt
You should abstain from abundant salt in your meals, but put less of it, because of the effect of harmful salt on the body, which leads to high blood pressure.
Do not forget breakfast
You should make sure to eat breakfast daily in the morning while drinking any kind of natural juices or eat fruits full of vitamins, which also cleans the body of toxins.
Do not deny yourself food
Eating all kinds of food and not excluding any type of food, such as eating starchy foods daily, because they are important to health and they contain calories less than half which is the opposite of the norm.
Cut down on these foods
Avoid preserved, fast, and packed foods and make sure to eat fresh foods in abundance, such as fruits and vegetables between main meals, preferably 2 hours after eating the main meals.
Fitness
Don't forget to do a workout every week to stimulate blood circulation in the body.
The main meals to lose weight are divided as follows:
Breakfast
It is the first meal that a person eats. It is preferable to be at seven in the morning or an hour after waking up, and it must be a sugar-free meal.
lunch
It is best to eat it four or 6 hours after breakfast and it should be nutritious and nutritious.
Afternoon time meal
It is best to eat it after 5 hours from lunchtime, as it increases the energy and activity of the body from weakness and prevents hunger until dinner time.
Dinner
It is the last major meal of the day, so it must be a healthy and light meal, as the body is at this time building new cells again and getting rid of calories instead of storing them in the body.
healthy diet to lose 3 kg per week
a therapeutic and dietitian nutritionist, says: "We each have the ability to lose extra weight, but every body has a different shape, method, and time for losing weight and accumulated fat in the body, but there are some diets that I advise everyone without harming their health, such a useful diet." It makes you lose about 3 - 5 kilograms per week and this rate may decrease or decrease depending on the nature of the body and the degree of its reception of food and its burning of fat.
Breakfast
Eat half a loaf of bread + a piece of cottage cheese + green salad.
They contain 185 calories, 19.9 carbs, 4.2 protein and 10.5 fat.
Snack before noon
Eat 50 grams of mixed nuts.
It contains 311 calories, 4.2 carbs, 29.3 fat and 9.1 protein.
lunch
Eat boiled chicken breast + platter of soup + green salad.
These ingredients contain 358.5 calories, 13.88 carbs, 11.6 fat and 59.5 protein.
Afternoon snack
Eat an apple pie, or one banana, apple or orange, and stay away from sugary fruit.
It contains 66.8 calories, 3.2 carbs, 3.4 fat and 5.3 protein.
Dinner
Eat hot or grilled fish + 5 spoonfuls of pasta or rice + green salad.
These ingredients contain 315.9 calories, 26.5 carbs, 10.8 fat, 31.5 protein.
Tips for achieving a healthy diet
1- Eat protein meals
One of the most important tips that achieve nutritional balance during your day, madam is to eat meals and foods rich in protein materials, whether they are vegetable or animal, in order to get the full amino acids that your body needs in order to provide it with energy and vitality and prevent injury, lethargy, laziness, permanent sleepiness and having to take a nap in sleep Permanently and causes you disorder in your life, it is imperative that foods that contain a high percentage of animal protein are fish, meat and chicken, which are eaten during the meal, but in specific quantities, as well as dairy products, eggs and cheese of all kinds E but choose fat-free, and you should also eat foods that contain a lot of vegetable protein found in legumes such as beans, lentils, chickpeas, beans and whole grains such as oats and quinoa.
2- Eat vegetables and fruits
It is also necessary to have a share of eating fresh vegetables and fruits during your day in order for your body to benefit from the many vitamins that are available in the fruits of fruits and vegetables, most notably vitamin C, which is found in citrus fruits and many leafy vegetables, including spinach, broccoli and cabbage, as well as vegetables and fruits rich in minerals and healthy nutrients Such as calcium, magnesium, potassium and iron in order to protect the body from exposure to the risk of chronic and serious health diseases, and eating vegetable and fruit rations is one of the preventive treatments for diseases and harmful health conditions as they have been Prevent from constipation or diarrhea, as it promotes mood and keeps the heart healthy a lot because of its lack of harmful cholesterol in the blood, as it helps to burn the accumulated fat in the body because it contains few calories.
3- Eat starchy foods
Among the most prominent foods that join your meals during the day are foods rich in a large percentage of carbohydrates and carbohydrates, it gives you a feeling of satiety throughout the day and reduces your desire to eat foods frequently this is because it contains a high percentage of dietary fiber that maintains the health of the digestive system and improves its vital functions, As the starches work to soften the stomach and regulate the bowel movement and thus reduce the incidence of constipation or indigestion, and the most prominent foods that contain carbohydrates and carbohydrates are rice and news, but it is preferable to eat brown rice and brown news as well and stay away p White not to cause an increase in weight and be in small quantities during the breakfast meal and food, as you can eat pasta and potatoes rich in carbohydrates and which supplies the body with energy.
4- Eat spices and spices
One of the very important things in achieving a daily nutritional balance is adding natural spices and spices to the main diets in order to help the process of digestion quickly and get rid of toxins and germs outside the body through the urine. It also helps the body’s ability to transfer the nutrients found in foods to cells And other body tissues, so in addition to the wonderful flavor and distinctive taste that spices and spices add to foods, the most important of which is black pepper, which is not without any food of its flavor, it stimulates blood circulation significantly, as well as the cumin and chilli that work on cleansing the body from Poisons and harmful bacteria, in addition to spices of thyme, paprika, turmeric, curry, ginger, cinnamon, nigella and many more.
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