WHAT IT IS ?
Weight loss diet is not something fancy or unique thing to do all you need to understand the science behind functioning of body. In this article i’ll teach you about it and it’s my guarantee that you will observe the change with in a couple of weeks. I’ll also provide you the best weight loss diet plan, so stay connected.
WHY FAT LOSS IS A TOPIC OF CONCERN?
Overweight and obesity are emerging health problems in India. According to National family health survey India-3 (NFHS-3), thirteen percent of women (15-49 Years) and nine percent of men (15-49 Years) were overweight or obese in 2005-06. Overweight prevalence was higher in urban areas than rural areas and lower in people who are involved in agriculture or manual work.
HOW BODY USES FOOD
As we know that we all have different type of body in physical aspect like Height, Weight, Age. So every one of us requires different amount of food to let their body survive only and if you count the calories of that food than it is known as Maintenance calories.
HOW TO CALCULATE MAINTENANCE CALORIES
- CALCULATE YOUR BMR
YOU CAN USE BMR CALCULATOR ON GOOGLE https://www.calculator.net/bmr-calculator.html
- MULTIPLY YOUR BMR BY 1.5
- RESULT WILL BE YOUR MAINTENANCE CALORIES
HOW TO COUNT CALORIES OF FOOD
As you guys must have heard about the fact that calories plays important role in weight loss as well as in muscle building but before playing with calories and getting the desired result you must know how to calculate the calories in food. So that you Guys can design your own best weight loss diet plan.
1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories
Basically we have three macro nutrients carbohydrates, protein, fats. our body utilize these three macros nutrients for getting energy. In next paragraph we will discuss about the calories for weight loss.
CALORIES TO TAKE FOR WEIGHT LOSS
Now you guys knows about the maintenance calories. our next step will be to know How much calories to take for fat loss. Well this is again a easy task. If you guys drops 250 calories from your maintenance calories than there will be 0.5 lbs i.e 226 gm drop in your weight with in a week and similarly if you guys reduce 500 calories than there will be 1 lbs i.e. 450 gm drop in your weight with in a week. Now you guys know what should be your required calories for fat loss.
HOW TO ARRANGE MACROS FOR WEIGHT LOSS DIET PLAN
After calculating your daily calories required calories for weight loss you guys need to know about distribution of macros in those calories. As you guys are on FIT 9 TV every thing here is simple to understand so don’t worry stay connected. About 55% of calories should come from carbs, about 25% calories should come from protein, about 20% calories should come from fats. well if you still unable to understand Lets take an example …..
lets assume that your BMR is 2300 Maintenance calories = 2300*1.5 =3450 lets assume you are dropping 500 calories from maintenance calories i.e 3450-500 = 2950 [calories for weight loss]
BEST WEIGHT LOSS DIET PLAN
|TOTAL CALORIES||CARBS [55%]||PROTEIN [25%]||FATS [20%]|
|2950 CAL.||1622 CAL.||738 CAL.||585 CAL.|
|405 Gram||184 Gram||65 Gram|
What to do next ?
Now you guys have your daily required calories for fat loss and you also know that how much calories are there in 1 gram of protein,carbs and fats. So you can easily design your meals according to your calories. Obviously don’t forget to live active life style. Always be engaged in physical activities like playing with children, walking while talking on phone. It’s your life the decision will be yours but if you want to life fit life than you need to be fit health wise first rest of the things will automatically be arranged. Now As I have promised you about best weight loss diet plan But for that you guys need to comment on this post. Don’t take it otherwise but to design a diet plan takes efforts and time I just want to know whether you guys need or not.
HOW TO LOOSE WEIGHT FAST : 3 SIMPLE STEPS
1. EAT COMPLEX CARBS :
As you know that carbs is the source of energy in our body. It is essential to select complex carbs in your diet and we should avoid simple carbs. Simple carbohydrates are broken down quickly by the body to be used as energy. Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks Complex carbohydrates contain longer chains of sugar molecules than simple carbohydrates. … As complex carbohydrates have longer chains, they take longer to break down and provide more lasting energy in the body than simple carbohydrates.
2. Eating protein :
Our body uses protein to build and repair tissues. we also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Studies also suggests that eating high protein reduces craving and obsessive thoughts about food by almost 60% reduces the desire of late night snack and make you feel full. when an individual think about fat loss protein plays a crucial role.
HEALTHY PROTEIN SOURCES INCLUDE :
- Meat: Chicken , lamb etc .
- fish & sea food : Salmon , trout , shrimp.
- eggs : egg white with some whole eggs
- Plant-based proteins: beans , legumes , soy etc.
3. Lifting weight 3-4 times a week :
you don’t need to exercise on this plan but remember it will have extra benefits. You will burn lots of calories by lifting weight and prevent your metabolism from slowing down which is very during the weight loss journey.
It will be good if you do weight lifting exercise otherwise cardio is also fine.
The bottom line :
By cutting carbohydrates and lowering insulin levels, you’ll likely feel reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan.
On this plan, you can eat healthy food until you’re full but not more than the recommended calories and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer.