The key to a diet for weight loss. Is to eat the right amount of calories in our daily routine. To be able to maintain a balance between the energy we receive and the energy we use. If we eat or drink more than what the body needs We risk gaining weight because unused energy is stored in the form of fat. And if we eat and drink less, we can lose weight.
We should eat a variety of foods to ensure we get all the nutrients we need. Men should get about 2,500 calories per day (10,500 kJ). Women should get about 2,000 calories per day (8,400 kJ), but many people consume more calories than they need. If you want to lose weight, you should eat fewer calories. The way to choose food to lose weight is as follows.
6 diets to help you lose weight
1. Choose High-Fiber Carbohydrates
Carbohydrates that are the main nutrients needed by the body. But some people think that starchy foods can make them fat. In fact, carbohydrates on a gram-for-gram basis provide half the calories than fat. In particular, whole-grain carbohydrates are high in fiber and help keep us full for longer.
2. Eat lots of fruits and vegetables.
It’s recommended to eat at least 5 portions of a variety of fruits and vegetables every day, as both fruits and vegetables contain important nutrients needed to help you lose weight. Including being fire and low in calories. However, you should refrain from drinking fruit juices. Whether crushed or ready-made This is because these drinks contain sugar and can add unnecessary calories.
3. Reduce saturated fat and sugar.
Although we should have some fat in our diet. But it’s important to pay attention to the amount and type of fat we eat. There are two main types of fat, saturated and unsaturated. If there is too much saturated fat, it can increase the amount of cholesterol in the blood. And will increase the risk of heart disease as well. On average, men should have no more than 30 grams of saturated fat per day, and women should have no more than 20 grams of saturated fat per day. Saturated fat is found in many foods, including the fats of meats, processed foods, butter, cheese, and cream.
4. Eat Less Salt
Eating too much salt can raise your blood pressure. And people with high blood pressure are more likely to have a heart attack or stroke. Although we don’t usually add salt to our food, But we also tend to eat too much salt. Because about three-quarters of the salt we eat is already in food. Whether it’s instant food, soup, bread or even various sauces.
5. Don’t be thirsty.
We need to drink more water to prevent dehydration. In which drinking water will include non-alcoholic beverages. Whether it’s water Milk and low-sugar drinks including tea and coffee Try to avoid sugary drinks and soft drinks. including fruit juice Because it’s high in calories and high in sugar.
6. Don’t Skip Breakfast
Some people skip breakfast thinking it will help them lose weight. But a healthy breakfast that’s high in fiber and low in fat. With less sugar and salt, can add nutrients to balance the body. and can also help us maintain fullness for a long time Reduce fussy eating as well
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2023-07-09 08:26:00
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