3 Swaps for Healthy Diet and Weight loss.
if came across with any of our past nutrition post about Fasting or even
attempted to doubt on own then probably aware of the notion that at the end of
the day for Weight loss,
it's all about calories IN versus calories OUT as long as one is
eating at a calorie deficit and ideally having enough protein as well then
successfully going to lose weight and strip off regardless of what and when to
eat.
If one wants to truly lose fat as efficiently and as quickly
as possible then all needed is to go beyond just calories and instead pay a close
attention to the types of foods that add-up the calories in ongoing diet every
day and also how it gets adjusted with other stuff because that's what makes a
little difference.
In this blog post there are three
swaps that one should include in their diet that accounts for those
variables and can enable to get rid of obesity and then a concluding sample
meal plan to enhance the diet with nutrition.
1. Minimize use of Processed Food:
The first step is to stake the diet with foods that have been
minimally processed so for instance Oats and
Multigrain bread could be replaced with their
refined counterparts such as Cereal and White bread that have been stripped for their
important nutrients and fiber.
Apart from providing more nutrients and keeping fuller for long,
they also have another unique benefit called the Thermic effect of food which
refers to the amount of calories that a human body burns to metabolize and actually use the
food that is ingested.
2. Distribute your food between FHD & BHD :
The studies show that the effects of using a more Front-heavy distribution
approach
by allocating more calories to breakfast versus a Back-heavy distribution approach by allocating more
to dinner.
Researchers found that, People using the front-heavy approach
not only experience significantly less hunger and fewer cravings for sweets
throughout the day, but they also experience greater overall energy level that
is they were able to adhere to the diet more easily and likely burn more
calories throughout the day.
In fact People using a front-heavy approach to lose more weight decrease their waist circumference to a greater degree and reported greater hunger control.
When compared to a group over a period of 12 weeks, that
used a back heavy approach by simply swapping the breakfast and dinner calories
indicates that some indirect fat loss benefits allocating for more calories to their
meals early in the day.
This is something that personally noticed is shifting more and more
calories too early in the day in breakfast , resulted to more energy levels
throughout the day and leading to the improved gym performance too.
Obviously this does vary for the individual and may depend
on when workout takes place but regardless of all best suggestion would be the intermittent
fasting with alteration of more calories intake in first meal of the day as these
results in unique benefits in terms of enabling to control cravings, to burn
more calories and potentially create more energy.
3. Suppress your Appetite:
As covered earlier, it’s to not only to choose unprocessed
foods for diet but also select the ones that are highly satisfying and proven
to be the best at suppressing appetite. Based on the findings from the satiety
index which examined the facts of 38 different common foods I'm hungry
levels clearly demonstrate the calorie to calorie comparison in some
options are better than others when it comes to controlling appetite. For
example: Even when calories equated by simply swapping whole-grain bread with
oats, will provide a 25% greater effect on suppressing hunger and similarly
swapping brown rice for whole-grain pasta or boiled potatoes, will provide a
30%-60% boost and satiation respectively.
Time for a Diet Plan for Quick Weight Loss :
To put everything together, let's go through a sample meal
plan that not only incorporates these various tips but also tastes great. Roughly
2,100 calories are used in this meal
plan.
To start most of the calories are allocated towards
breakfast.
For Breakfast,
Protein pancakes made
completely of highly satiated minimally processed food. For this first blend
the oats to make oat flour and then add the rest of the ingredients into blend with
simply cooking them over a pan and garneted with peanut butter, sugar-free syrup sautéed apples
or whatever preferred.
For lunch,
Tapering down
the calories slightly but still sticking with satiating unprocessed foods with
boiled potatoes and a side of sautéed asparagus, keeping it going until dinner.
Can go for an orange depending on work routine
For Dinner,
Will continue loose up the calories slightly with Bean salad with black-eyed peas,
tomatoes, corn, bell peppers, and onions, veggies
roasted in olive oil.
After dinner to satisfy popping up sweet cravings, make a
simple high-protein Greek yogurt consisting of 0% fat. Plain Greek yogurt mixed
in with cinnamon for great taste and then topped with frozen mixed berries and
a tablespoon of chia seeds is super easy to make and is extremely satisfying.
Hopefully this meal plan gives a little more insight about
how to start planning meals based on still keeping everything tasty and
satisfying.
So experiment with
the diet plan and stick to what found to work best for lifestyle and for an
all-in-one step by step program that not only optimizes weekly workouts but
also shows how to structure and set up diet with the right foods and in the
right amounts, so that one can burn fat as efficiently and as easily as
possible. Simply head on over and take the analysis which program is best and
where body is currently at.
This food chart contains high nutrition value food items that you can replace with your unhealthy food habits.
|
Foods |
Nutrition(per
serving) |
|
INSTANT OATMEAL JARS |
Calories:
229; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol:
0mg; Sodium: 152mg; Carbohydrate: 38g; Dietary Fiber: 5g; Sugar: 7g; Protein:
6g |
|
CAULIFLOWER-CRUSTED
SPINACH FETA PIE |
Calories: 136; Total Fat: 6g; Saturated Fat:
3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate:
11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g |
|
BERRY
PEANUT BUTTER SMOOTHIE FOR TWO |
Calories:
156; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol:
1mg; Sodium: 57mg; Carbohydrate: 19g; Dietary Fiber: 7g; Sugar: 9g; Protein:
5g |
|
PEANUT
BUTTER BREAKFAST COOKIES |
Calories:
299; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol:
53mg; Sodium: 131mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 13g;
Protein: 11g |
|
LEMONY
STRAWBERRY OAT SOAK WITH KIWI MINT |
Calories:
186; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol:
3mg; Sodium: 75mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 18g; Protein:
8g |
|
SAVORY
SWEET POTATO MUFFINS |
Calories:
206; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol:
0mg; Sodium: 196mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 8g; Protein:
5g |
|
AVOCADO,
KALE AND SPINACH SMOOTHIE |
Calories:
210; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g;
Polyunsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 43mg; Carbohydrate: 35mg;
Dietary Fiber: 7g; Sugar: 18g; Protein: 7g |
|
VEGAN
BANANA MUFFINS WITH ALMOND-APPLE SPREAD |
Calories:
125; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol:
0mg; Sodium: 22mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 7g; Protein:
3g |
|
KETO
WALNUT-CASHEW PORRIDGE |
Calories:
291; Total Fat: 20g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol:
0mg; Sodium: 60mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein:
8g |
|
VEGAN
CHICKPEA FRITTATA |
Calories:
126; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol:
0 mg; Sodium: 223mg; Carbohydrate: 17g; Dietary Fiber: 4g; Sugar: 4g;
Protein: 6g |