FIT360USA: diet
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
You will be surprised to find that this diet, despite its low calorie value, is not a starvation diet. It is designed so that people who usually have a low calorie ration, as a result of their morphology or eating habits, may lose weight.

1200 Calorie Diet Plan Menu (Weekly Menu)

 This type of diet is very restrictive and should not be chosen lightly, as it runs the risk of not satisfying all the nutritional needs of your body. That's why you should first calculate your basal metabolic rate and then choose your diet without excessively cutting calories.

Keep in mind that a diet should never have fewer calories than your basal metabolism.

After making the calculations, if it is within the recommended values, then go ahead!

This diet of 1200 calories per day is varied and includes all kinds of foods, but obviously containing so few calories the amount of food is not excessively generous, although you will not necessarily go hungry.

1200 CALORIE DIET PLAN, MENU FOR DAY 1



Breakfast: Coffee with milk, juice, toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (with sugar) (20 gr.)


Breakfast should cover at least 20 % of calorie requirements. Have a cup of coffee with skimmed milk, a fruit juice and prepare yourself a toast of bread with butter and jam.

Mid-morning: Yogurt.


  • Skimmed yogurt (125 ml.)


Tip: Milk can be replaced by dairy products. For example, 250 g milk = 2
yogurts = 50 g ball cheese = 125 g cottage cheese.

Lunch: Macaroni with the four cheeses and fried egg with ratatouille.


  • Macaroni with 4 cheeses (60 gr.)
  • Ratatouille (150 gr.)
  • Egg (50 gr.)
  • Bread (30 gr.)


Like all pasta, macaroni have a high carbohydrate content. Prepare a bechamel sauce to which Parmesan cheese, Gouda, Emmental and Roquefort must be added. Put macaroni cooked in a baking dish, add the bechamel sauce and put them to gratin; garnish them with chopped parsley. Take a fried egg with ratatouille as a second course.

Snack: Fruit


  • Bread (30 gr.)
  • Apple (200 gr.)


Remember that foods of vegetable origin, such as fruits and vegetables, must be very well represented in a balanced diet, as just over half of the total. of the energy of the diet, has to be provided by these foods.

Dinner: Vegetables, fish and fruit.


  • Spinach (100 gr.)
  • Boiled potato (60 gr.)
  • Cooked fish (80 gr.)
  • Pear (150 gr.)
  • Bread (30 gr.)


Fish is a food equivalent to meat that is very easily digested. Its value and the satiety it produces to those who consume it is related to its fat content.

Prepare the cooked fish with sliced potatoes, garlic, onion and parsley. Sauteed spinach with oil and garlic. For dessert a pear.


1200 CALORIE DIET PLAN, MENU FOR DAY 2


Breakfast: Milk with cereals and juice.


  • Uht skimmed milk (160 ml.)
  • Breakfast cereals (rich in fiber) (40 gr.)
  • Orange (juice) (200 ml.)


In fruit juices, although a component of great interest is eliminated: the fiber (contained in the skin and pulp), we still maintain their nutritional values, they are also very pleasant and easy to take.

Mid-morning: Fruit.


  • Tangerine (90 gr.)


Fruits for their composition in nutrients (carbohydrates, vitamins, minerals, water and fiber) are especially recommended.

Lunch: Soup and fish. A yogurt.


  • Vegetable soup (200 gr.)
  • Turbot in the oven (70 gr.)
  • Potato (80 gr.)
  • Bread (30 gr.)
  • Skimmed yogurt (125 ml.)


Vegetable soup is a dish that offers a good supply of carbohydrates, vitamins, minerals and fiber. Prepare a vegetable soup and a baked turbot (with onion, parsley, butter, breadcrumbs and wine). You can add a potato to the stew. For dessert yogurt.

Snack: Fruit.


  • Apple (200 gr.)


Dinner: Chard with potatoes and tuna cannelloni. Fruit.


  • Chard (150 gr.)
  • Boiled potato (80 gr.)
  • Cannelloni with tuna (100 gr.)
  • Kiwi (80 gr.)
  • Bread (30 gr.)


Cannelloni are always liked by everyone. It is also an interesting dish due to its contribution to carbohydrates, proteins and calcium (when accompanied by bechamel and cheese).

Prepare tuna cannelloni. Once cooked the chard and potatoes season them with oil and lemon or vinegar. For dessert kiwis.

1200 CALORIE DIET PLAN, MENU FOR DAY 3


Breakfast: Milk and toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Jam (with sugar) (20 gr.)
  • Butter (10 gr.)


Drink a glass of coffee with skimmed milk and a slice of bread with butter and jam.

Mid-morning: Fruit


  • Orange (200 gr.)


Eating at mid-morning is an energy supplement to be able to perform well until mealtime is healthy, but should not be excessive.

Take an orange at mid-morning.

Lunch: Green beans with boiled potatoes and sea bream. A yogurt.


  • Green bean (160 gr.)
  • Sea bream (100 gr.)
  • Boiled potato (80 gr.)
  • Skimmed yogurt (125 ml.)
  • Bread (30 gr.)


The green beans with potatoes are a vegetable dish with a good supply of carbohydrates, vitamins and fiber. Once cooked, line them with oil and lemon. Cook the fish on the back (grilled with garlic and chili peppers). For dessert a yogurt.

Snack: Fruit


  • Pear (150 gr.)


The snack, like the mid-morning snack, should be an energy intake, appropriate to the age and activity level and objectives of each person.

Dinner: Cream of zucchini and spaghetti with clams. Fruit.


  • Cream of zucchini (200 gr.)
  • Spaghetti with clams (80 gr.)
  • Melon (200 gr.)
  • Bread (30 gr.)


The pastas allow multiple preparations, as a base for a dish provide carbohydrates of slow absorption, calcium and vitamins of the B group.

1200 CALORIE DIET PLAN, MENU FOR DAY 4


Breakfast: Infusion, juice, cheese, toast and jam.


  • Bread (30 gr.)
  • Burgos cheese (30 gr.)
  • Marmalade (with sugar) (20 gr.)
  • Orange (juice) (200 ml.)


Tip: It is estimated that a varied diet can provide approximately 1 - 1.5 liters of water; the rest should come from other beverages.

Mid-morning: Fruit


  • Orange (200 gr.)


It is important to take into account the fiber found, both in the skin and in the pulp of fruits, as it facilitates intestinal transit and delay the absorption of sugars.

Lunch: Lentils and sole with steamed potato. A yogurt.


  • Stewed lentils (200 gr.)
  • Sole (100 gr.)
  • Boiled potato (80 gr.)
  • Skimmed yogurt (125 ml.)
  • Bread (30 gr.)


Stewed lentils are a rich dish of legumes, which will provide us with proteins of vegetable origin and a high content of iron and calcium. For the second course, have a grilled sole with a steamed potato. For dessert a yogurt.

Snack: Fruit.


  • Pear (150 gr.)


In the fruits, the distinctive characteristics of this group of foods are the contribution of water, vitamins, minerals and fiber.

Dinner: Vegetables and asparagus scrambled eggs.


  • Broccoli (100 gr.)
  • Fresh green asparagus (80 gr.)
  • Egg (50 gr.)
  • Bread (40 gr.)
  • Peach (150 gr.)


SEE ALSO: How to Perform a Complete Body Detoxification Step by Step in 7 Days

1200 CALORIE DIET PLAN, MENU FOR DAY 5


Breakfast: Milk and toast with jam and cheese.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Burgos cheese (30 gr.)
  • Jam (with sugar) (20 gr.)


The absence of breakfast or an insufficient breakfast conditions a low yield.

Mid-morning: Fruit


  • Apple (200 gr.)


The ripening process converts the starch from the vegetables into simple sugars. This way the ripe fruits will always be more digestive.

Lunch: Garlic mushrooms and tuna Marmitako. Fruit.


  • Mushrooms with garlic (80 gr.)
  • Marmitako of bonito (150 gr.)
  • Banana (200 gr.)
  • Bread (30 gr.)


The Marmitako, although little known in some regions, is very interesting for its contribution in animal protein and some vegetable, iodine, vitamins and carbohydrates complex or slow absorption.

Snack: Skimmed milk.


  • Uht skimmed milk (160 ml.)


The composition of milk, rich in protein of very good quality, calcium, vitamin A and complex B, makes it especially interesting in the growing season, and in special physiopathological situations (pregnancy and lactation).

Dinner: Vegetable stew and hake with potato. Fruit.


  • Vegetable stew (150 gr.)
  • Boiled potato (50 gr.)
  • Fresh hake (100 gr.)
  • Bread (30 gr.)
  • Mandarin (90 gr.)


Hake is a food that always feels good, has a good content of protein and calcium.

1200 CALORIE DIET PLAN, MENU FOR DAY 6


Breakfast: Coffee with milk and bread with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (with sugar) (20 gr.)


Mid-morning: Fruit.


  • Orange (200 gr.)


Remember that within the amount of fruit we should take throughout the day, is that at least one of them is a citrus fruit.

Lunch: Paella and mixed salad. Fruit.


  • Homemade Paella (150 gr.)
  • Mixed salad (160 gr.)
  • Banana (200 gr.)
  • Bread (40 gr.)


Paella is an example of nutritional balance. It presents products of animal and vegetal origin that allow to obtain proteins of high value, vitamins, mineral salts, carbohydrates, etc...

It is a basic dish in itself, accompanied only by a varied salad and a fruit, which will provide an excellent menu.

Snack: Yogurt.


  • Fruit yogurt (skimmed) (125 ml.)


Dairy products have the advantage of presenting calcium in absorption conditions far superior to other foods.

Dinner: Cauliflower cooked with potato and monkfish in green sauce. Fruit.


  • Cauliflower (100 gr.)
  • Boiled potato (80 gr.)
  • Monkfish (80 gr.)
  • Kiwi (80 gr.)
  • Bread (30 gr.)


The Mediterranean diet is suitable for the prevention of cardiovascular diseases.

1200 CALORIE DIET PLAN, MENU FOR DAY 7


Breakfast: Milk and toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (without sugar) (20 gr.)


The milk can be whole or skim because its calcium content is the same (but its calories are not).

Mid-morning: Fruit


  • Pear (150 gr.)


Lunch: Artichokes and squid with white rice. Fruit.


  • Artichoke (200 gr.)
  • Squid in ink with white rice (70 gr.)
  • Mandarin (90 gr.)
  • Bread (40 gr.)


The squid is a fish without bones. Squid has a high protein content, also provide calcium. Rice, like pasta, is a very good source of interesting carbohydrates.


SEE ALSO: Carbohydrates in a Diet, Good or Bad for You


Snack: Yogurt


  • Skimmed yogurt (125 ml.)


Dinner: Grilled vegetables and sardines with tomato. Fruit.


  • Stuffed aubergines (150 gr.)
  • Sardines (100 gr.)
  • Tomato (100 gr.)
  • Peach (150 gr.)
  • Bread (40 gr.)


The sardine is an oily fish with a good supply of calcium, phosphorus, vitamins and magnesium.

1200 Calorie Diet Plan Menu (Weekly Menu)

To lose 10 pounds in 2 weeks is necessary to increase the consumption of fiber, fruits, vegetables and whole grain foods such as rice, flour and wholemeal pasta, avoiding the consumption of industrialized foods rich in fat such as frozen food, bacon, sausage and crackers.

Diet to Lose 10 Pounds in 2 Weeks


Losing 10 pounds in 2 weeks is easy and can be healthy if it is done with a balanced diet and physical activity, at least 5 times a week such as walking, cycling or swimming.

What you can eat in this diet

The foods allowed in the diet to lose 10 pounds are fruits and vegetables in general, preferably raw, whole foods, seeds, milk and skimmed derivatives and low-fat meats, remembering to consume fish at least twice a week.

The foods allowed in the diet to lose 10 pounds


In addition to this, some tips are important to prepare the dish and get it right in the diet menu as:

  • Eat 3 to 4 fruits a day, not exceeding that limit;
  • Place half of the plate with vegetables at lunch and dinner or eat them before the main meal;
  • Choose between brown rice, brown pasta, sweet potato as a source of carbohydrates for the meal, not placing more than one of these on the plate;
  • Choose among beans, corn, peas, chickpeas, soy and lentils as a source of vegetable protein and place just 1 tablespoon of one of these on the plate;
  • Remove all fat from meats before eating, including fish and chicken skin.
In addition to this, it is important to eat at least 5 meals a day and should prefer the consumption of fresh fruit rather than juice, unless the juice is detox with vegetables in the recipes, as these are richer in fiber. See some recipes in: 22 Detox Juices to slim and cleanse the body.

What you can't eat in this diet

Foods that should be avoided are those rich in salt, sugar, white wheat flour and fat, with the following foods being on the prohibited list:

  • Sugar: sugar, sweets, desserts, cakes, chocolate;
  • Salt: salt, soy sauce, Worcestershire sauce, cubes of meat and vegetable broth, meat tenderizer, envelope soups;
  • White wheat flour: breads, cakes, tartlets, bechamel white sauces, breaded;
  • Fats: fried foods, red meats, bacon, sausage, salami, mortadella, ham, red meats rich in fat, whole milk and yellow cheeses such as cheddar;
  • Industrialized products: stuffed cookies, snacks, frozen ready meals, pizza, lasagna, soft drinks and pasteurized juices.

Natural herbs and condiments such as onion, garlic, rosemary, parsley, thyme, basil and oregano can be used to substitute salt in food preparation, as they add flavor to foods and do not cause fluid retention in the body.

Diuretic teas to deflate the belly

In addition to food, investment should be made in the consumption of diuretic and metabolism-increasing teas such as green tea, matcha tea, hibiscus tea (hibiscus flower) and ginger tea with pineapple. To have the desired effect you should drink 3 to 4 cups a day, without adding sugar.

It is also important to drink at least 1.5 L of liquids a day, preferably between diuretic teas and water, to combat fluid retention and improve bowel function.

Menu to lose 10 pounds in 2 weeks

The table below shows a sample menu of 3 days of diet to lose weight 5 kg in 2 weeks. After these 3 days you can make your own menu, always remembering the tips above.

Menu to lose 10 pounds in 2 weeks


In addition to a healthy diet and regular physical activity, you can also consume thermogenic foods to accelerate weight loss such as: cinnamon, ginger, red pepper, coffee, green tea, apple vinegar, cold water.

Diet to Lose 10 Pounds in 2 Weeks (includes sample menu)

Even knowing that a diet low in fiber puts the curves at risk, few people reach the minimum daily dose of 25 grams recommended by the Ministry of Health. This was shown by a recent survey conducted by the Institute Lindberg International with 500 Brazilians from different regions of the country. And you, do you consume enough of these substances to better control hunger and get rid of fats? To know, answer these three questions: you leave the table satisfied, but soon you feel hungry again? Turns and moves your bowels get lazy? Does your body retain fluid easily? If you answered yes to any of them, it is a sign that you, like most Brazilians, need to put on the plate more greens, vegetables, whole grains and other fiber-rich foods. They guarantee more voluminous and less calorific meals, avoiding extra pounds without great sacrifices at the table.

Lose 6 Pounds in 15 Days With The Fiber Diet


But this is only the beginning: fibers can help you in many ways to achieve a leaner body. "They make the body work better as a whole and, consequently, stop accumulating excesses in the waist," says Andrea Santa Rosa Garcia, a nutritionist from Rio that instructed Juliana Paes to exchange the white rice for the integral, as well as add other grains ( lentils, chickpeas) and cereals (quinoa, oat bran) in the diet to dry the last few kilograms left over from pregnancy.

At the request of FIT 360 USA, Andrea elaborated the following menu - she suggests balanced meals with all the important nutrients to the organism, which includes ideal doses of fiber. But to get the expected result, also capriche in the water (drink at least 2 liters per day). "The consumption of liquids is important to hydrate the fibers. Otherwise, they increase the production of gases and dry the intestine, compromising the weight loss. "

Lean and healthy


Fibers help you lose and maintain weight, as well as bring other health benefits. Several studies associate the adequate consumption of these substances with the reduction of risks of chronic diseases, among them cardiovascular, diabetes and some types of cancer. Because they are found in in natura foods (cereals, fruits, vegetables, and vegetables), fiber consumption also enriches food with phytochemicals, components that also maintain disease and premature aging at a distance. Even so, it is not good to abuse. "In excess, the fibers impair the absorption of vitamins and minerals," warns Andrea. However, in the right measure, you only have good reasons to bet on these friendly substances.

How To Lose 6 Pounds in 15 Days With The Fiber Diet


More volume, fewer calories


Rich in vegetables, legumes, grains and whole grains, this 1200 calorie menu ensures a good dose of fiber. So you lose fat without starving yourself. Combine the meals as you prefer and load the fiber mix into a pot to add to meals made outside the home.

Breakfast

Option 1: 1 cup (200 ml) milled rice milk with 1 cabbage. (dessert) of cocoa powder + 1/2 papaya with 1 cabbage. (soup) of fiber mix
Option 2: Functional shake (1/2 cups) of red fruits (strawberry, blackberry, blueberry, raspberry) beaten with 1 tablespoon chia seed (or fiber mix) and 1 cup (200 ml ) + omelette (1 yolk + 2 egg whites) with tomatoes and herbs (oregano, parsley, thyme)
Option 3: Detox juice (1 slice of pineapple beaten with 1 leaf of cauliflower, 1 tablespoon of flaked quinoa (or fiber mix), 1 green apple with peel and 1/2 cup (100 ml ) of water) + 1 tapioca with 1 egg scrambled

Morning snack

Option 1: 1 cup (200 ml) coconut water + 4 raw almonds
Option 2: such (1/2 cup (100 ml) of unsweetened whole grape juice with 2/3 cup (150 ml) of green tea)
Option 3: 1 xíc. of green tea + 1 col. (soup) of sunflower seed without salt

Lunch

Option 1: salad of green leaves (arugula, lettuce, watercress) at will with 1 cabbage. (soup) cubed pineapple, 1 col. (soup) of fiber mix + 2 col. (soup) with lentils + 1 fillet of fish (trout or salmon) roasted with passion fruit sauce
Option 2: lettuce, cucumber and tomato salad at will with 4 boiled quail eggs + 1 full pasta noodle with tomato sauce and basil
Option 3: salad with green leaves at will with 1 cabbage. (soup) of fiber mix + 2 col. (or mashed potato) + 1 medium broiled chicken fillet with 1 strand of olive oil (rosemary, sage, oregano).

Afternoon snack

Option 1: 1 cup. (tea) fruit salad with fiber mix or mix of nuts (1 chestnut, 3 cashew nuts and 2 chopped walnuts)
Option 2: 1 cup. of green tea with lemon + 1 tapioca with 1 cabbage. (tea) fruit jelly
Option 3: 1 pot of skimmed natural yogurt with 1 cabbage. (soup) of granola (or fiber mix)

Dinner

Option 1: whole salad: lettuce at will, 1/2 can of light tuna, 1 cup. (tea) cooked whole pasta, 1/2 chopped tomatoes, 1 cabbage. (soup) corn, 1 col. (soup) of grated carrot and chopped parsley (season with 1 strand of olive oil, apple cider vinegar and salt)
Option 2: salad of green leaves (lettuce, arugula, watercress) with peach palm and cherry tomato at will + omelette with mozzarella (1 egg yolk + 3 egg whites + 1 medium ball of buffalo mozzarella)
Option 3: salad of green leaves (lettuce, arugula, watercress, chicory, spinach, endive, mint, basil) at will, 1/2 cucumber slices, 1 col. (soup) of grated carrot and 1 col. (or alfalfa) + salmon carpaccio (2 large slices) with 1 slice of whole-grain bread (season with 1 strand of olive oil and oregano)

Supper

Option 1: 1 cup. of hibiscus tea + 1 baked apple with 1 cabbage. (tea) of honey and cinnamon
Option 2: 1 seed bar (sesame, flaxseed)
Option 3: 1 cup. (tea) beaten rice milk with 1 cabbage. (dessert) of cocoa powder

Lose 6 Pounds in 15 Days With The Fiber Diet

So, what is the best way to lose weight?

The plan described below will guide you through 19 best ways to lose 10 pounds in a month.

Not only will it help you lose 10 pounds in a month, but it will also help you:

Reduce your appetite Eat fewer calories in a natural way to lose weight quickly (without starvation). Improve your metabolism to burn fat.

19 Ways To Lose 10 Pounds in a Month and Keep it Off

Here are 19 ways to lose 10 pounds in a month and keep it off.


1. Set your goals


You set yourself the goal of losing 10 pounds in a month, which is great.

Now you need to plan your diet and exercise routines and set a new lifestyle around this goal.

The more accurate you come with your plan, the better. It is easier to stick with it and be productive towards your weight loss goal.

That is, you would plan how often you exercise each week, what meals you prepare and pack, what snack options you have in stock, and so on.

There are a few tools you can use to keep all your plans in one place in case you need them.

A weight loss journal would be a popular choice.

It usually comes with a fitness area and nutrition section, making all your planning a breeze.

You can also download an app that supports you with pretty much everything from which you need help, from the calorie counting app to the workout plan app.

No matter the tool, it is important to have a concrete, detailed plan to lose 10 pounds in the next 30 days.

2. Start your day with a workout


Researchers at Northumbria University, University of UK, suggest that morning training on an empty stomach can help burn extra calories and 20 percent more fat than working during the day or later in the day.

If you think you need to press the snooze button an hour earlier for your exercise, think again.

Your morning workout can be as short as 6 minutes.

You can do it easily before you shower. And best of all, it's fast, easy and without any equipment.

3. Eat a high protein breakfast


If your morning routine includes a bowl of Cheerios, switching to a high-protein meal such as freshly boiled eggs and smoked salmon can help you eat 175 calories less at lunch, according to scientists from Biofortis Clinical Research and the University of Missouri Department of Exercise of Physiology and Nutrition.

In their research, the high-protein breakfast lovers reported that they felt fuller, happier and less wanted after eating.

Protein-rich foods are weight-reducing compared to carbohydrates and fats because they require more energy in the form of calories to metabolize.

One study found that increasing protein intake from 15 to 30% of their total calories resulted in them eating fewer calories a day and losing more than 10 pounds in 12 weeks.

Need ideas for a high protein breakfast?

Try eggs with spinach, tofu kale or a protein shake. Here are some other high protein foods that you can include in your diet.



4. Drink coffee or green tea


Natural chemicals contained in both coffee and green tea are known to increase fat burning and stimulate the calorie burning process that occurs in the digestion and metabolism of foods.

In other words, coffee and tea are metabolically stimulating drinks that you can enjoy whatever you want as long as you do without cream and sugar.

According to research, the caffeine in them can increase the metabolism by 3 to 11%.

5. Drink water half an hour before eating.


Dehydration can often be confused with hunger.

One way to avoid this is to hydrate simply by drinking plenty of water. This will help prevent overeating.

What is also particularly effective for weight loss is drinking 17 ounces of water half an hour before meals.

According to one study, this habit helps dieters increase weight loss by 44% over 3 months.

6. Cutting out sugary drinks and fruit juice


Soft drinks and even what is called "healthy fruit juice" are loaded with sugar. Avoiding these types of sugary drinks can help you eliminate hundreds of calories per day from your diet.

Don't be fooled by the health claims of fruit juice.

There may be some essential vitamins and even antioxidants in the juice, but they will not replace the empty calories and sugars in this drink.

If you are looking for something sweet, go for a piece of fruit like apple, pear or orange.

Fruits are naturally low in calories, but dense in nutrients, perfect for a weight loss diet plan.

Although you will find more calories in a banana than most other fruits, they are still a healthy, nutritious snack option.

Take a 12 ounce can of Coca-Cola for example. In one can it contains 140 calories and 40 grams of sugar, which is about 10 teaspoons of sugar.

Fruit juice is also no better. You can also easily find 165 calories and 39 grams of sugar (9.8 teaspoons) in apple juice.

These sugary soft drinks are nothing but empty calories.

They are worse than fattening food. Avoiding them can help you lose weight.


Lose 10 Pounds in a Month and Keep it Off
@gi_fitnyc

7. Count calories if necessary


One of the most important questions you could ask when losing weight is how many calories do I need?

This will help you determine how many calories you need to eat to lose weight.

The easiest way to find out "how many calories a day" to eat is to use a calorie counter.

Here are a few weight loss calorie counters that I often use.

Precision Nutrition Weight Loss Calculator

Calculators.org

Another easy way to calculate your daily calorie consumption is to use the following formulas:

To keep your current weight: Your weight in pounds x 10-11 calories = daily calorie content To reach your target weight: Your target weight in pounds x 10-11 calories = daily calorie supplement

For example, if you weigh 150 pounds, you should eat somewhere between 1,500 and 1,650 calories a day to maintain your current weight.

If your target weight is 135 pounds, your daily allowance should be between 1,350 and 1,485.

Please note that no matter what your target weight is, you should never go below 1,200 calories per day.

Even if you lose more than 10-15 pounds, say 30 pounds. Break your weight loss down into 2 phases and target calorie supplement for 10-15 pounds less in, 1 and once you reach it, go for an extra 10-15 pounds less to reach your final target weight.

8. Eat weight loss friendly food


In addition to cutting sugar and calories from your diet, it is also important that you choose weight loss friendly foods.

Certain foods have a very powerful effect on fat burning, metabolism, hunger and even calorie burning.

Basing your diet around weight loss friendly foods is one of the easiest ways to maximize your calorie burning and metabolic efficiency.

9. Choose a smaller plate for your food


Using a smaller plate for your food can help you eat 22% less calories, according to a study by Brian Wansink of Cornell University and Koert van Ittersum of the Georgia Institute of Technology.

They found that switching from 12-inch plates to 10-inch plates results in fewer calories.

It seems that abundance is not just a matter of your stomach, but in the eyes of your brain, so to speak.

10. Eating nutritiously-balanced, healthy meals


A balanced, healthy meal should include a protein source, a fat source, and low-carbohydrate vegetables.

If you compile your meals in this format, your macros will automatically be brought into the recommended range of 20-50 grams per day.

If your goal is to lose weight and fat, always try to target 45 percent protein, 35 percent carbohydrates, 20 percent fat.

Consuming everyone in the right proportions will help you achieve a balanced diet, maintain your energy balance throughout the day and contribute to a longer lasting feeling of satiety.

Also, eat 2-3 meals a day with 1-2 healthy snacks in between.


10 Healthy Snacks for Weight Loss



11. Try intermittent fasting


One of the most popular weight loss methods for weight loss and fat burning is intermittent fasting.

Intermittent fasting is a way of eating that alternates between short periods of fasting (which usually last several hours) and non-fasting.

This eating pattern is designed to help people eat fewer calories and optimize some weight loss hormones.

It works simply because it does not prevent people from eating a certain type of food. Instead, it helps to reduce the number of calories consumed.

As long as you do not eat more calories during the non-fasting periods, intermittent fasting methods lead to reduced calorie intake and help you lose weight quickly.

12. Eat more fiber


One of the main reasons people tend to lose weight quickly when they go on a vegan diet is because of fiber.

When people eat a high fiber diet, they tend to lose weight quickly.

This is because the fiber cannot be digested by the human body, so it passes through the digestive system almost unchanged and eventually reaches the friendly bacteria in the intestines that digest the fiber and turn it into useless energy.

For this reason, the body does not retain the calories from the fiber.

In addition, fiber is also very satiating, which makes people feel full as soon as they reach the stomach.

In addition to weight loss, there is also evidence that viscous soluble fiber attacks and reduces the harmful fat in the abdominal cavity, which is strongly associated with increased health risks such as heart disease and type 2 diabetes.

13. Cook your meals at home


In weight loss and diet, small changes can have a big impact.

Research shows that those who cook meals at home 6-7 times a week eats about 600 calories less, 5 grams less fat and 16 grams less sugar than those who cook dinner less than once a week.

That's about an hour of jogging on a treadmill.

Home cooks, whether on diet or not, are shown to eat healthier.

14. Fill up with healthy snacks


Healthy snacks can be especially practical and useful when the unexpected happens.

Sometimes we are just too busy and don't have time for a healthy meal.

By always having healthy snacks available, you reduce the chances of taking something you shouldn't eat. Instead, you can get a snack that you know you can enjoy without affecting your weight loss.

There are so many healthy choices when it comes to snacks that are easy to prepare and easy to take on the go.

Here are some of my favorite weight loss snacks:

Greek yogurt Whole fruits like an apple and a banana nuts hummus and carrots dips Hard boiled eggs


Lose 10 Pounds in a Month and Keep it Off
@gi_fitnyc

15. Do cardio training


One of the most important benefits of cardio exercises is weight loss.

Cardio burns calories and helps you create the calorie deficit you need to lose weight.

In addition to general weight loss, cardio workouts appear to be particularly effective in getting rid of the dangerous abdominal fat (visceral fat) that is near your organs and can cause metabolic diseases.

Cardio, i.e. jogging, running, cycling, power walking or swimming, is also a good way to burn calories and improve your mental and physical health.

16. Add resistance exercises to your workout


Cardio is ideal for burning calories, but not so good for muscle building, which accounts for 20 percent of total metabolism.

In fact, one of the side effects of the diet is a loss of lean muscle mass.

And if you start losing a lot of your muscles, your metabolism will slow down and your body will start burning fewer calories.

By integrating resistance training and weight lifting into your routine, you can prevent muscle loss.

As an added benefit, strength training will also make your body look firmer and firmer.

Here is a list of weight training workouts that you can do with your own body weight or a pair of dumbbells.

17. Avoid processed foods


One of the easiest ways to lose weight is to cut processed foods out of your diet.

Processed foods are usually high in calories, full of preservatives, sugar and sodium.

Today, food manufacturers are smarter with their marketing strategies to buy these unhealthy foods.

In fact, many processed junk foods are marketed as healthy when they are not complete.

Always read labels and keep away from heavily processed foods.

Always go to a single ingredient as often as possible.

18. Keep a food sheet


Did you know that women who carry a food sheet lose twice as much weight as women who do not?

Use the possibilities of journaling and food recording.

19. It is about changing your lifestyle


Losing 10 pounds in 1 month is a good starting point, but don't just focus on losing weight.

Instead, focus on improving your health by incorporating nutritious foods into your diet that nourish your body.

19 Ways To Lose 10 Pounds in a Month and Keep it Off

Today there are thousands of diets that promise to eliminate the extra pounds, this is because humans have an uncontrollable desire to maintain a healthy body and an enviable figure. There is one treatment that has proved quite effective for some people and has become popular for its great results, the lemon diet.

The Lemon Diet to Lose Weight Quickly and Easily


This turns out to be very strict and for many people heavy, in fact it is not recommended to be done beyond 5 consecutive days, as it can end up putting people's health at risk. Even so, it is really effective. It should be noted that the lemon in a purifying food rich in vitamin C, calcium, magnesium, potassium, phosphorus and dietary fiber, apart also contains vitamin B1, B2, B3, B6, iron and Zinc.

This diet consists mainly of diuretic foods such as lemon, which help to eliminate fluids retained in the body. When you make the lemon diet, what you will achieve is to purify the body by expelling excess fluids and avoiding retaining the ones you drink, which results in a drastic reduction in body weight.

How to make the lemon diet?


Before starting, you have to take into account that this citrus will not destroy fats on its own or prevent the body from storing them, what it will do is break the molecules that form the fat to make it easier to eliminate them.

STEP 1

You should drink a glass of warm water with lemon every day on an empty stomach, since we receive its active principles in a better way to purify the organism and alkalinize the body. Try not to use any kind of sweetener with it, the only thing you can do if you notice that lemon juice is too intense is to reduce the amount of juice.

Lemon Diet to Lose Weight Quickly and Easily


STEP 2

The alkaline organism is healthier and more effective for burning fat, which is why lemon is considered an indispensable food to balance our pH and reach the body. So try dressing your salads by substituting vinegar with a splash of lemon.

STEP 3

Most people find it hard to drink water simply because they find it tasteless or boring. Avoid going through a similar situation, with something as easy and simple as including the juice of half a lemon in a bottle of one and a half liters, even so the water you drink will be more beneficial to your health. With this you will be able to purify your organism, since it has an immediate diuretic effect, combats the retention of liquids and constipation.

STEP 4

During the afternoon, it is best to prepare a delicious lemon and cinnamon tea, which will not only improve your digestion and speed up your metabolism, but you will also get an anti-inflammatory effect when you get to feel the belly swollen or some fluid retention.

STEP 5

Remember that the diet must be complemented with a varied and balanced diet in which you can not miss the adequate supply of protein, vitamins and minerals. You must lead an active life, exercise will be a key part. You don't need to go to the gym every day, but you do need to move your body to burn fat effectively and healthily.


RELATED: Grapefruit Diet to Lose Weight


Remember that you don't need to eat a lemon diet full of restrictions that put your health at risk. Lemon should be your complement to make it easier for you to lose two pounds each day because you will have a more alkaline body and improve your digestion.

The Lemon Diet to Lose Weight Quickly and Easily

Day by day our body can be filled with toxins from different sources: food, air, chemicals, etc. Taking a week of detox is a good idea.

How to Perform a Complete Body Detoxification Step by Step in 7 Days


It is normal that, with the current pace of life, the body becomes intoxicated. We may get intoxicated from eating unhealthy foods like junk food. Or by the high consumption of substances such as caffeine, alcohol or tobacco.

But it can also poison the environment. Air pollution, the toxins present in the chemicals we use every day (from cosmetics to beauty products), and in general, the pollutants around us, which can lead to poisoning.

Therefore, it is important from time to time (at least once a year) to perform a complete detoxification of the body. It will make us feel renewed, much healthier and full of energy.

If you follow these steps for a week, you will notice how you renew yourself. If you dare to continue making them longer, you'll see even more amazing changes.

DETOXIFYING FOOD


To begin with, during this week, it completely eliminates the consumption of alcohol, coffee, cigarettes, refined sugars and saturated fats, as they prevent the healing process that we are about to begin.

Then, put these 5 steps into practice:

1. Have breakfast with water and lemon

Fruits such as oranges, lemons and limes help cleanse the body and stimulate enzymatic processes in the digestive tract.

Especially, it is a good idea to drink a glass of warm water with lemon at the beginning of each day. If you don't dare, at least add lots of citrus fruits and their juices to your morning routine.

citrus fruits


2. Eat plenty of fiber

Foods such as brown rice, beets, artichokes, broccoli, and others are high in fiber. Consuming them will help cleanse your stomach and detoxify your body.

3. Drink plenty of water

I'm sure you already know, but in this week of detox you shouldn't forget it for the world: drink two liters of water every day. Having your body hydrated is essential for it to work well.

4. Eat more fruit than usual

Beyond citrus fruits, fruit in general is a perfect food for detoxifying the body. Add fruit to your breakfasts and snacks, replacing refined flours with them.

The change will be radical.

5. Incorporates infusions that take care of the liver

Coffee or alcohol are very unhealthy drinks for our liver. So, to detoxify, you have to eliminate them from your diet for a while.

Green tea, on the other hand, is a great natural medicine for a resentful liver. Try adding it to your diet to take care of and cleanse your liver.


Infusion of Dandelion!

Depurative, natural diuretic. Clean the liver and kidneys. It helps eliminate toxins. It provides a good dose of iron.

Infusion of Dandelion

Ingredients

  • 1 tablespoon of dandelion leaves for each cup of water (fresh or dried)
  • Water, quantity needed

Preparation

  • Wash the dandelion leaves
  • Place in a jar the desired number of cups of water and bring it to a maximum fire
  • When the water starts to boil, add the dandelion leaves
  • Leave on heat for 3 minutes and turn off
  • Cover and let rest 5 minutes, so that the leaves settle in the background
  • Strain the preparation, and if desired, add a few drops of lemon and sweeten with honey or whole-grain sugar
  • It can be hot or cold

You can take this infusion 3 times a day, preferably before meals.


RELATED: Types of Detox Drinks for Effective Cleansing of our System With 2 Simple Recipe

DETOX ROUTINE


In addition to food, it is also important to make changes in our daily routine to detoxify the body.

6. Take a deep breath

Breathing is an automatic process, but becoming aware of it and practicing it correctly is fundamental for the body. The reason is that oxygen is essential for all processes in the body.

Deep breathing allows oxygen to reach every part of the body better, making everything work better.

7. Removes toxins from the skin

Use a natural bristle brush every day to pass it over your skin. That way, you can eliminate toxins through the pores. You can also try foot detox baths.

8. Exercise

Spend one hour a day on the exercise you like best. It will help you eliminate toxins through sweating, and it will also make you feel more vital and energetic. If a yoga routine, even better.

9. Do hydrotherapy

A good idea is to take baths that alternate between hot and cold water. The ratio is: 5 minutes of hot water, and 30 seconds of cold water. After repeating 3 times, take shelter in bed. This technique will cleanse and activate your circulatory system.

Meditate


10. Meditate

Detoxification will not be complete if it is only of the body: for the process to be integral, the mind must be emptied. If you have experience meditating, aim to do so at least ten minutes a day during this week. If you've never done it before, it's the best time to start: search the Internet for mantras or videos and find a perfect one-minute routine for you.

RELATED: 20 Detox Smoothies That Help You Lose Weight and Cleanse Your System

How to Perform a Complete Body Detoxification Step by Step in 7 Days

Most people, even once in their lives, have tried to lose the extra weight, even if it's only a couple of pounds. However, according to data from Pennsylvania State University researchers, losing weight seriously and keeping it slim is only one in six people. But if you follow some rules correctly, losing weight and keeping the results can be quick and simple.

fit360usa compiled a collection of scientifically proven facts about things that positively influence weight loss.

9 Tips From Scientists to Help You Lose Weight Without Annoying Diets


1. Add healthy fats to your diet


In an attempt to reduce the amount of calories, it seems reasonable to avoid high-fat products such as nuts, sunflower seeds, cheese, and oil. However, fats are digested much faster than proteins and carbohydrates; therefore, the sensation of saturation through consumption of similar products will persist.

In addition, monounsaturated fats help the body to more actively assimilate vitamins and various beneficial substances: lycopene, lutein and beta-carotene.

2. Don't overestimate your calorie intake during physical activity


The researchers found that overweight people during dieting tend to exaggerate the amount of calories burned during sports activities by 126 percent. As a result, they allow themselves to eat more, considering that they have spent a lot of energy on training.

After activities you need to eat something, but do not exceed the calculated calorie limits. Otherwise, the effect of weight loss due to sport will not work.

Tips From Scientists to Help You Lose Weight


3. Wash fruits and vegetables thoroughly


Fruits and vegetables can be a cause of overweight if....they are washed the wrong way. The point is that the pesticides in their shells slow down metabolism, and may even be a cause of weight gain. These substances are intended to protect the crop from pests, but also have a significant impact on human health.

Pesticides violate the functioning of the thyroid gland that leads to hormonal problems. According to the researchers, they also damage mitochondria, which are elemental cells that act in the conversion of food into energy.

4. Breathe in the smell of olive oil


German scientists discovered that adding olive oil to food contributes to a fast and effective saturation. On the other hand, it turns out that even the simple smell of this oil prolongs the time of constant preservation of the blood sugar level, which saves us from the onset of hunger. The largest number of hunger blockers are found in Italian oil varieties.

5. Eat with pleasure


Our appetite is largely regulated by a hormone called ghrelin. Their level increases with stress and decreases in response to receiving pleasure from food. In short, if you eat with pleasure, then the feeling of hunger will not return soon, but if you have difficulty eating the hated cottage cheese, you will quickly go to the refrigerator again.

So, if you dislike a product, it's best to replace it with one you like better, or try to taste it and still get pleasure.

6. Choose the right pasta


The glycemic index shows how fast the body digests the products. The lower the glycemic index of the product, the slower the sugar in the product will enter the blood. Therefore, the body will generate small doses of insulin for its production.

Otherwise, if the blood gets too much sugar quickly, our body will need to quickly make a large amount of insulin. And this, in turn, will give a signal to the brain that it's time to eat something again. Therefore, products with a low glycaemic index are more 'advantageous' for those who lose weight.

As a result, different types of paste have a different glycemic index. According to the researchers' findings, the best variants are spaghetti, secondly, macaroni in the form of stars, and those with a higher glycemic index are macaroni.

7. Take calcium supplements if you do not eat dairy products


Many people do not digest dairy products, so they exclude them from their diet. But cheese, milk and cottage cheese are valuable sources of calcium, which, according to researchers, speed up fat metabolism. The weight of participants in an experiment who had a calcium supplement decreased by 26 percent to 70 percent compared to the control group.

So if you don't get along well with dairy, try taking calcium and vitamin D supplements to help absorb it better.

8. Choose solid foods for breakfast


Scientists have long known that breakfast is beneficial. Now, they have made progress and are actively investigating the influence of the components of the saucers on our organism. In particular, they showed that the saturated capacity of protein increases when consumed in solid form. The bottom line is simple: by eating the cottage cheese instead of a drink made from it, hunger will come later.

9. Eat bitter chocolate


It appears that chocolate not only has a positive effect on health, but also reinforces the results of weight loss. Scientists found that in the group of people who follow a low-carbohydrate diet and complete their diet with small portions of bitter chocolate, no return of extra weight is seen after several weeks of following the diet.

RELATED: 15 Zero Calorie Foods That Help You Burn Fat and Slim Down


And you, do you have any tricks to help you get rid of the extra weight? tell us about them in the comments!

9 Tips From Scientists to Help You Lose Weight Without Annoying Diets

Having a marked body is possible if you know how to build muscle mass correctly.
In addition to carrying out a routine that helps you, you need to lean on foods that help you gain muscle.

Nutrition is the fundamental basis that can determine the success or failure of your training routine.

50 Nutrition Tips For Losing Weight and Gaining Muscle


50 Nutrition tips for losing weight and gaining muscle


1. Eat whole, fresh, unprocessed foods.

2. Do not substitute fruit for fruit juices.

3. When you buy your food, read the labels of all processed foods.

4. Never eliminate food groups, carbohydrates, proteins or fats. Loading....

5. Eat slowly and only until you are satisfied.

6. Eat something every 3 to 4 hours.

7. Exercise is key to better managing the food you eat.

8. When you need vitamins, let your first recourse be the fruit bowl.

9. Record the amount of food and learn how to tell if you need to eat more or less.

10. From all that is natural, select a variety of foods. Sponsored Links

11. Remove skin from chicken or turkey before cooking or eating

RELATED: Healthy Snack: Turkey Cilantro Roll Up

12. Eat fish at least twice a week.

13. Buy reduced-fat versions of the dairy products you eat.

14. Replace tea with green tea

15. Apples will protect your health, eat them every day.

16. Do not eat before going to sleep.

17. Bananas strengthen your bones.

18. Broccoli helps against cancer.

19. Carrots are good for the eyes.

20. Breakfast is essential

RELATED: How to Make a High Protein Breakfast

21. Add the vegetable soups before your lunches and dinners.

22. Tomatoes protect the prostate.

Nutrition Tips For Losing Weight and Gaining Muscle


23. Yogurt will protect you from ulcers and help you digest food better.

24. Keep a variety of raw vegetables in your refrigerator to eat at all times.

25. Replace salt with lemon, herbs and spices to flavor.

26. Buy lean cuts of meat.

27. Garlic kills bacteria.

28. Nuts are tremendously nutritious.

29. One orange a day improves your immune system and gives you your daily dose of vitamin C

30. Eat a variety of foods that contain fiber, from the whole to vegetables and fruits.

31. Eat peas, lentils, beans for vegetable protein.

32. When going out to eat, choose the healthiest options.

33. Replace white flour with wholemeal flour.

34. Eat peanut butter, nuts, and avocados as a source of healthy fats.

35. Replace your fried foods with steamed, baked, or grilled foods.

36. Little by little he is planning more and more healthy meals for the week.

37. It eats onion, is cheap and has many health properties.

38. Incorporates oats as a great source of fiber, vitamins and minerals. Sponsored Links

39. Eggs contain a lot of protein and also assist in concentration and memory.

40. Put a pinch of chili in your meals to burn more calories.

41. Indulge yourself once in a while.

42. Buy seasonal meals. Eat less and enjoy more.

43. Eat less and enjoy more.

44. When you don't eat soup, start your meals with a salad.

45. Take care of your water consumption, water eliminates fats and toxins.

46. Serve yourself in the kitchen and do not put the bowl or food bowl on the table.

47. Incorporate mustard seeds into your diet.

48. Ginger is considered universal medicine.

49. Eat seafood.

50. Incorporate all this in little by little and your nutrition will improve.

RELATED: 16 Fat Burning Foods - Eating Your Way To Natural Fat Loss


Having the body you want is possible if you know the right way to build muscle mass.

50 Nutrition Tips For Losing Weight and Gaining Muscle