Whether you want to gain weight or lose weight and regain your health, this healthy eating plan will actually help you reach your goal weight.
The importance of protein
From our school days we learned that proteins are the building blocks of life. They are needed for growth and repair. Therefore, the diet must be high in protein.
Lose weight now
If you’re unsure of your protein and calorie needs, take the average and work from there. For women, that means a 1200 calorie daily diet that provides about 100 grams of protein. For men, that means 1500 calories and 150 grams of protein. The physically active or athletic person requires more protein and more calories.
To lose weight, simply replace two meals a day with a portioned and healthy protein shake mix. The main meal of the day should consist of healthy foods with lots of colour.
Snacks should be low in calories but nutritious. And lots of vegetables and fruits. Don’t forget the importance of exercise.
Maintain weight loss or lose weight slowly
For both, simply replace a meal with a shake. Eat healthy, low-calorie foods and avoid junk food. Make sure your diet is high in protein.
Gain weight
Not everyone wants to lose weight. Some people are too skinny and want to build up their body. It’s important for them to eat enough calories and add protein shakes as extras to every meal. Various dietary supplements and protein-rich foods can be consumed as snacks. Make sure you don’t eat more than 50 grams of protein per meal.
Plan your meals
- When planning your shakes, mix the protein powders with low-fat or skim milk or soy milk. Add fruit for extra nutrition.
- Eat protein-rich snacks, whether bars, soups or nuts. These keep hunger pangs away and add nutrients to your daily diet.
- Your meals should be based around a major protein such as white meat, lean red meat, or soy substitutes for vegetarians. Include plenty of vegetables and fruits for vitamins, minerals, and phytonutrients. Whole grains or breads and pastas made from whole grains provide additional protein and nutrients, as well as fiber.
Do you need dietary supplements?
If your calories are restricted, consider using supplements that offer more bang for your buck in the form of extra nutrition. These can help with your metabolism, give you energy, and eliminate unnecessary fat from your diet.
They boost your immunity and help you cope with stress. They also take care of heart and bone health, keeping your fitness and energy levels high.
Thanks to Tatti I.
