Thinking of losing some Weight? Here we are at your service. In this article, you will get a complete guide you just need to plan your perfect and healthy Weight Loss Diet.
Let’s start with the basics:
How do we lose weight?
Weight Loss is a difficult task and needs some hard work. Weight Loss happens when you start consuming lesser calories than you burn.
For that, we need a perfect calorie deficit Diet plan, a good workout regime, and most importantly dedication and determination to achieve your goal.
What do you mean by a perfect Weight Loss Diet?
A proper Weight Loss Diet is a plan of the food you consume for the whole day. Weight Loss Diet is a diet in which you limit your calorie intake to lose some weight.
But to make your weight loss diet healthier, you should also make sure that you are not compromising on the minimum calories you need for the proper functioning of your body. Your diet should be set accordingly to fulfill all your nutritional needs and within the limited calories.
Why is a Diet Needed?
A diet is the most important aspect of any weight loss regime. Anyone who is considering to lose weight, this should be the very first step. Because until unless you don’t know what you are eating, you won’t be able to shed it through Working Out.
Controlling your food habits is very necessary when you try to lose weight. It is nearly impossible to lose weight until you limit your calorie intake lesser than you burn through the workout. And this is only possible through a calorie deficit diet.
How many calories you should consume in your diet?
This seems to be a very difficult question for some who don’t know the calories and dieting. This is the first thing you should be aware of while deciding your diet to lose weight.
There is a series of steps that you should follow to identify the number of calories you need every day. Also, this will be very helpful for you to understand your body also.
Step 1: Calculate your BMI
BMI (Body Mass Index) is simply the Body Fat of the body, which is calculated by using your weight and height. BMI tells you if you are underweight, overweight, normal, or obese. This way you can identify if you need to lose weight or not.
If your BMI tells you that you are overweight or obese, then definitely you need to lose weight. Otherwise, you don’t need to lose weight and there is no need for you to go on a weight loss diet. Just follow a good healthy diet without a miss.
Step 2: Calculate your BMR
BMR (Basic Metabolic Rate) tells you the number of calories you need minimum for the normal functioning of your internal organs. This is the number of calories you burn at rest without doing anything.
So, BMR will tell you the minimum number of calories you need every day to make your body function normally. Also, this is an indication that you should not go beyond this number of calories. It may prove harmful to you.
Step 3: Calculate your TDEE
TDEE (Total Daily Energy Expenditure) is the number of calories you minimum need after burning a certain number of calories to maintain a certain weight. Let’s say you are burning 500 calories a day through physical activities, and at this rate, your TDEE comes around 2000 calories.
Then your every day need to consume 2000 calories and burn around 500 calories to maintain your current weight.
But if you want to lose weight, then either you should consume lesser calories then 2000, or you should burn more calories than 500.
Now, once you identify the number of calories you can eat in your diet to lose weight. You can now decide what all you need in your diet for healthy weight loss.
Everything you need to include in a diet
Now the number of calories you need can be taken from 3 sources and that is Carbohydrates, Fats, and Proteins. Alongside these things, you need to fulfill your body needs for the essential Vitamins and Minerals.
All these things together form a healthy diet and nothing can be skipped. Though the quantity for carbs, fat, and Protein can vary from person to person all the things are required in a good and healthy diet. And vitamins and minerals at no cost should be compromised in any diet.
There are a lot of sources of all these things. But to make your diet healthy and for better digestion and metabolism, you need all these things only from the healthy sources of food.
Healthy Sources of Carbohydrates
Carbohydrates are considered not very good for weight loss diets. But there are some forms of Carbs which are healthy and must be there in your diet. Also, carbs are a good form of energy but they must be taken in control.
Natural sources of carbs are Whole Grains, Fruits and vegetables, and some legumes.
Whole Grains include Oatmeal, Quinoa, etc.
Fruits and vegetables that are good sources of carbs include Bananas, Apples, Grapes, Oranges, and Berries. These are not just good sources of carbs but they are also rich in vitamins and minerals. So, try to focus on these kinds of carbs which not only fulfill your calories need but also take care of the necessary vitamins and minerals.
Legumes must be like Kidney Beans and Chickpeas which are good and healthier.
Also, Whole Grains and Legumes should be consumed in lunch mostly than in any other meal. It is healthier at that time and forms a good and healthier lunch.
Fruits should be divided into different meals. One should consume fruits at different times of a day like in your breakfast and as your evening snack. Fruits are preferred more than anything else in a weight loss diet.
Healthy Sources of Fats
Fats should be the most avoided thing in your whole diet. You don’t need fat when you are trying to lose fat until unless you are on a Keto Diet. Whatever the quantity of fat you keep in your diet, all of it should be from healthy sources.
Natural sources of Fats are generally natural oils like olive oil, coconut oil, extra virgin oils, etc. Other sources of healthy fats can be dairy products like paneer and milk. Also, nuts and fatty fish can be some of the good sources of Fats.
Healthy Sources of Protein
Some good sources of protein are from lean meat, fishes, eggs, chicken for non-vegetarians. But vegetarians can fulfill their protein needs from dairy products, nuts, legumes, and beans.
Also, some people prefer taking protein supplements. But that should be your last option if you don’t get enough protein. Firstly, you should rely on the natural sources of protein only.
These are all the things that you can add to your diet to fulfill your calorie needs. But there is one more thing that you need to add in your diet for a successful and healthy diet.
Drink at least 8 glasses of water every day
Yes, that’s right, for a successful diet, water is very much needed. You should drink at least 8 glasses of water every day to achieve your goal more effectively. Water is needed for the detoxing of your internal system.
Also, it has many other benefits for skin, eyes, and hair. So, try to drink as much water as you can for good health.
Now you know how to plan a weight loss diet according to your body needs. You will achieve your goals effectively if you plan your diet according to this diet. Be careful with your choices and always listen to your body.
Keep your goals clear, plan a good and healthy diet, be active, workout and lastly be very determined towards your weight loss goal. You won’t start losing weight overnight, it does take time. Follow your diet consistently and be a little patient.
Happy Dieting 😊
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