Lose weight with a meal plan
This is how it works
Anyone who has been on a diet in their life knows how difficult it is to lose unnecessary kilos. It is not only a challenge to dispense with numerous treats during the diet, but also maintain the weight permanently after the reduction. Therefore, to lose kilos successfully, it is advisable to plan meals in advance and establish fixed meal schedules in the daily routine. Such a meal plan can work wonders for losing weight. As long as the plan meals are healthy and balanced and do not eat above saturation levels.
Adequate weight loss according to the plan
The basic prerequisite for any weight loss project is a negative calorie intake. This means that to eliminate excess kilos, you must make sure you consume fewer calories a day than you consume. Depending on your basal metabolic rate (the number of calories your body needs to maintain your vital functions) and your activity level, your daily energy requirements may be higher or lower. According to the German Nutrition Society (Deutsche Gesellschaft für Ernährung), the average energy needs of men are around 2,300 kilocalories. For women, however, an average energy intake of 1,800 kilocalories is sufficient. Those who want to lose weight with an eating plan should ensure that the total calorie intake of their daily meals does not exceed their own energy needs
What are the benefits of a meal plan?
An eating plan is the ideal way to keep track of meals, daily calorie intake and structure the daily routine. But it will not work without preparation. Therefore, it is better to establish a personal diet plan to lose weight a few days in advance. A week is a good time to do it. Breakfast, lunch, dinner, maybe some snacks: a one-week plan will bring together several meals. In addition, you should investigate the amount of calories in meals and make sure that the total number of calories does not exceed your needs. But don't be discouraged, because in the end, a meal plan can save you time.
Since you know exactly what ingredients you need for your meals, you can do one-time shopping, and the daily trip to the supermarket is no longer necessary. Frequent unplanned impulse purchases are a thing of the past. And you will not waste time planning your daily meals, but you will know exactly what foods await you every day. Whether you're vegan, vegetarian or omnivorous, you can adapt your plan to your eating habits and choose the ingredients that best suit your tastes. And best of all, if you have adapted your diet to lose weight exactly to your daily energy needs, you can feast without thinking if there really is a calorie deficit at the end of the day, as long as you stick to your plan and Calculate everything the right way. Of course, exercise and sports should also become an important part of your daily routine.
Lose weight healthily with a balanced diet
In order for your project to be crowned with success and the number on the scale is gradually reduced, healthy eating is essential. This does not mean that you have to completely dispense with special foods. However, processed foods rich in sugar and fat should only be consumed in small quantities and should be replaced by natural foods replaced by natural foods that are rich in nutrients. It will also depend on the correct proportion of nutrients. The following data are the average values for a normal diet.
Carbs: approx. 240 g for women, approx. 300 g for men
Protein: 0.8 to 1.2 g per kilogram of body weight
Fat: approx. 60 g for women, approx. 80 g for men.
Of course, the quality of nutrients is also decisive. Fats from vegetable oils or fruits such as avocado are much healthier than fatty acids in prepared foods. In general, it applies: To decrease successfully with an eating plan, it is not only important to take into account a negative energy balance, but also to include as many natural and nutrient-rich foods as possible in the diet. Depending on your preference, a weight loss eating plan should consist primarily of the following foods:
Fruits and vegetables
Integral products
Vegetables
Nuts and seeds
Healthy vegetable oils
Low fat dairy products and egg
Low fat meat and fish
