Not all calories are created equal. Different foods go through different metabolic pathways in your body. They can have vastly different effects on hunger, hormones and how many calories we burn. The key is to consume calories lesser than the amount you burn. 3,500 calories approximately equals 1 pound of fat. Cut 500 calories a day from your diet and you will shed a pound of fat in a week, far more quickly than trying to burn it off by exercising. Studies have shown that people who lose weight gradually with a calorie-controlled diet are able to maintain their weight better and for a longer duration.
Alimentos recomendados
Vegetables: Broccoli, Cabbage, Cauliflower, Lettuce, Radish, green leafy vegetables including Spinach, Fenugreek and Capsicum.
Fruits: Avocados, Blueberries, Pears, Grapefruit, Oranges, Sweet lime, Papaya, Apple
Grains and cereals: Black beans, Oats, Brown rice, Kidney beans, lentils, Garbanzo beans (white chana), Pearl Barley, Quinoa
- Non-Vegetarian: Salmon, Egg white and boiled chicken.
- Other foods: Wine, Almonds, Walnuts and Green tea.
Alta proteína e baixa dieta de carboidratos boa para perda de peso:
Proteínas Altas: Ir em uma dieta rica em proteínas pode ajudá-lo a domar sua fome, o que poderia ajudá-lo a perder peso.
You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually. Remember, calories still count. You’ll want to make good choices when you pick your protein.
Se você planeja adicionar muita proteína à sua dieta, ou se você tem uma doença hepática ou renal, consulte o seu médico antes de consumir.
As melhores fontes de proteína são:
- Seafood.
- Beans.
- Soy.
- Low-fat dairy.
- Eggs.
- Nuts and seeds.
Uma dieta baixa em carboidratos : Uma alternativa que está disponível há muito tempo é a dieta low-carb. Esta dieta restringe a ingestão de carboidratos como açúcares e amidos (pães, massas, etc.) e substitui-os por proteína e gordura.
Dietas de baixo carboidrato reduzem o apetite e fazem com que você coma menos calorias e perca peso sem muito esforço, desde que consiga manter os carboidratos baixos.
Evite fontes de carboidratos:
- White flour, white bread, potatoes, popcorn, white rice, sugars like sucrose, glucose, lactose and fructose.
- Banana, watermelon, muskmelon, custard apple and Jackfruit.
- Cookies, spaghetti, soft drinks, corn and cherry pie.
Also, Avoid the Following:
- Chocolates, egg yolk, prawns and red meat.
Mantenha os seguintes pontos em mente:
- Take 2 glasses of lukewarm water daily.
- Drink at least 2 to 3 liters of water every day.
- Start your day with breakfast. It is the most important meal of the day. After a long night’s rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day.
- Mantenha lanches saudáveis prontos para as horas do dia em que você sabe que se sente com fome e pode se desviar facilmente do seu plano alimentar.
- Eat small, frequent meals – Figure out the frequency of your meals that work best in your schedule and stick to it. Regular meals help prevent binging.
- Evite jantar pesado; mantenha um intervalo de pelo menos 3 a 4 horas entre a sua refeição e o sono.
- Replace cold drinks with coconut water, vegetable soup or buttermilk.
- Fiber is excellent for weight loss, so consume more raw vegetables and fruits.
- All carbs are not bad; avoid simple carbs like sugar, sweets and processed food, cakes, pastries, donuts, etc.
- Nunca pule as refeições.
- Evite produtos de panificação.
- Consume non-veg in boiled or grilled form.
- Evite tomar água junto com a refeição.
- Eat slowly, chew every bite, and savour the taste of your food.