The low calorie diets are indeed gaining fame among dieters. But most of them reduce the caloric intake to the level of starvation. The fact is that you can easily lose 5 to 10 lbs. a month safely with a 1600 calories diet. This is quite a balanced amount of meal.
What one needs to plan is what you should eat and when you should eat. Safe weight loss is all about taking a balanced number of meals in the right ratio. Say, for instance, you could burn fat by taking 4 meals of 400 calories each.
Here are some tips to help you plan your 1600 calories per day diet to lose weight safely:
· The best food item to include in your weight loss diet is fruits and vegetables. These are rich in all essential nutrients. Above all, they give you a high fiber diet that aids a lot on colon cleansing.
They detoxify the internal system, remove all fecal matter & undigested food cluttered up the body and hence help in safe weight loss. While shopping fruits & vegetables, prefer the organic ones. Also make sure that you have them fresh.
· You may garnish your salads & juices made of raw vegetables & fruits with cayenne pepper, maple syrup and lemon. Take very less salt.
· Replace the sugar with sweeteners like honey & apples.
· While shopping, get into the habit of reading the labels of the food items. They see their calorie count and have them accordingly.
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· It would be good if you take 6 short meals. You might take 4 meals of 400 calories to complete the 1600 calories evenly as well.
· Do intense exercises for 3 days a week or go for a jog or a walk for 30 minutes daily.
· Prefer talking lean proteins & nuts. Avoid rice, potatoes, white flour, processed food, junk food, etc.
· Do not take proteins after the afternoon meal.
1600 calories per day is a means to lose weight safely. To enhance its effect, you must also take açaí berry diet supplements. This is a wonder fruit from Brazil that is very helpful loss and has no side effects.
After conditioning yourself to a 5 small meal format, you should be able to prepare a 1600 calorie diet menu that results in a healthy body while losing weight. For breakfast, you can have 2 boiled eggs, half-cup melon or papaya, and half-cup skimmed milk.
For your late morning snack, you can have two small oranges or a large one. For lunch, you can have one serving of lettuce salad, one cup steamed green beans, a small cup of brown rice that has low-fat margarine, and a small grilled chicken breast.
You can follow it up with a mid-afternoon or evening snack consisting of 6 low-fat crackers, a glass of orange juice, or a medium-sized apple.
Finally, for dinner, you can have a baked potato, a lean loin lamb chop, which is grilled, a serving of garden salad, and a bowl of fresh strawberries combined with low-fat yogurt.
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If you get bored with the first menu, you can have other options. Say, for breakfast, you can have a bowl of low-fat oatmeal and a large pear or apple. You can follow it up with a late morning snack consisting of 2 slices of brown, wheat bread, a tablespoon of peanut butter, and a cup of coffee.
Your lunch can consist of a bowl of mushroom soup and steamed mixed vegetables. For your mid-afternoon or evening snack, you can have 2 scoops of unlettered, low-fat popcorn and a diet coke. Your dinner can consist of a small cup of whole wheat pasta, 3 ounces (0.11 kg) of grilled fish, a cup of lentils, and 2 slices of watermelon.
It can be easy to prepare and follow a 1600 calorie diet menu as long as you learn the right amount of food serving. In less time, you would be able to obtain optimal results from this type of diet.
But hold on! It doesn't have to be the way. Believe it or not, you can actually eat the foods that you like in moderation & still incinerate unwanted fat as long as you monitor your calories & you're aware of a what makes a balanced diet composition.
The key to losing weight is monitoring your caloric intake. By burning more daily calories than you consume, the body is forced to use fat deposits as a source of energy.
To program your metabolism to start melting away excess fat, it is imperative that you keep a close count on your calories. For weight loss, most women should adhere to a range of 1000-1200 calories per day & most adult men should stick to roughly 1200-1600.
I'm aware that no one wants to count calories all day, nor am I asking you to carry a pen and paper with you every time you pick up a fork. Just try to be as accurate as possible. If you have a smartphone, there are a number of free calorie counting applications that can assist you with your meal plans for weight loss.
A balanced diet is just as important as monitoring your calories, if not even more so! Make sure that your meal plans for weight loss have many bright colors like green, red, orange, yellow & purple. Eat plenty of vegetables like broccoli, carrots, peppers, red cabbage & eggplant along with healthy controlled portions of protein like grilled chicken breast or fish.
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Eating the proper amounts of macronutrients will ensure that the body is getting the correct nourishment it needs. In doing so, you program your metabolism to adjust to your new eating habits & in response, it will start to burn stored fat.
Most meal plans for weight loss are fully customizable. Contrary to popular believe, you don't have to eat like a rabbit. You can have all the foods that you love as long as you prepare them in a healthy manner, and you don't over indulge and eat too much.
That's why it's usually best to adhere to a strict diet for the 1st 21 days to break any old patterns. Once you have shown that you can be dedicated to your meal plans for weight loss, then you can slowly introduce other foods back into your diet.
According to the Department of Agriculture's food pyramid, a 1400 calorie diet should consist of 4 ounces (0.15 kg) of meat, eggs or other protein source, 2 cups (0.47 l) of milk, yogurt or other dairy product, 3 cups (0.71 l) of fruit & vegetables combined & 5 ounces (0.19 kg) of gains along with 4 tablespoons for oil.
Once you get into the habit of eating a clean diet and staying aware as to what kind of foods you're putting into your body, you will develop more of a sound judgment in your nutrition options.
Eating a healthy and balanced diet doesn't have to be difficult, and selecting the right type of meal plans for weight loss can be incredibly easy as long as you know what to look for.
Metabolic Factors and Cheat Meals
What happens when we go on a very restrictive diet is that as time goes on, our metabolism begins to slow, adapting to the current calorie intake we are taking in.
So, for example, if you used to require 1800 calories to maintain your weight, but have been dieting at a level closer to around 1300, you now may only require 1600 calories to just maintain because of the fact the metabolism has slowed.
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The degree of slowdown that you experience will vary depending on how severe your diet is and how lean you are to start with, but one thing is for certain, long periods of dieting almost always spell trouble for our metabolic rates.
When we incorporate in a cheat meal—or full cheat day, however, we essentially are helping trick our metabolisms into thinking that it's okay to speed up once again. Basically, that famine they thought was occurring, is not.
Psychological Mindset
In addition to this, cheat days will also really help to relieve our psychological mindset, making it that much easier to stick with a diet program.
As you've probably experienced at some point or another, when you are dieting for a longer period of time, your cravings will begin to intensify.
In some cases, they may be too strong to handle and send you right off the diet altogether.
Therefore, by allowing yourself a meal where you can eat whatever you are craving, you remove this problem altogether.
So, regardless of what diet you're currently on, give some serious consideration to adding in a cheat meal or cheat day.
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