EFFECTIVE BALANCED DIET FOR WEIGHT LOSS

A balanced diet is equally important as exercising, sleeping, and resting. Eating food does not mean eating anything. Of course, eat a little, but eat only clean and nutritious foods.

Talking about the right and balanced diet, it includes green vegetables, fruits, fat-free or low-fat dairy products, grains as well as lean meats, poultry, fish, beans, eggs, and nuts. Apart from this, the things that should be avoided in a balanced diet are - saturated and Trans fat, sodium, and extra sugar. Along with this, the quantity of food also has to be controlled. While a 1800calorie meal plan for weight loss may be sufficient for men, a diet of 1,500-1,800 calories may be enough for women. It can vary according to the age and physical condition of the person. In such a situation, you can also get information about this from the dietician. Having understood the meaning of what is called a balanced diet, we now know why a balanced diet is important.

Why is a balanced diet important?

A balanced diet is necessary for any person because it gives the body the right and sufficient nutrients. When the body gets an adequate amount of nutrients, physical activity is also good. We will explain these in detail through Healthy Diet Chart, which can keep the body healthy by adopting it.

Benefits of Balanced Diet

The benefits of a balanced diet based on scientific research are explained below

For the immune system

The main ingredients of a balanced diet are vitamins and minerals. They boost the immune system of the body. This can help keep many types of diseases away

Controls Weight

Nowadays, due to eating more external and oily food, almost everyone is having problems of weight gain and obesity. In such a situation, if a balanced diet plan for weight loss is consumed along with exercise, the weight can be controlled.

The risk of diseases is less

Neglecting the right diet and eating unhealthy foods can increase the risk of various diseases. In such a situation, if the right and balance diet especially 1800 calorie meal plan for weight loss is taken regularly, then the risk of obesity, heart disease, diabetes, and many other diseases along with cancer can be reduced.

The body gets energy

A balanced diet gives necessary nutrients that provide energy to the body. This makes the person feel fit and prone to weakness. In such a situation, it can be said that the benefits of a nutritious diet can help in increasing the energy of the body.

For mental health

Sometimes people with age start facing many mental troubles. In addition, many people also have stress problems. Frequent mood swings are also somewhere related to an unbalanced diet. In such a situation, if a balanced diet is taken, then these troubles can be relieved to some extent because eating can also affect mental health

In the next part of this article, we are giving a HealthyFood Guide of 1800 calorie meal plan for weight loss.

1800 calorie meal plan

1800 calorie diet meal plans are designed for people who want to eat a diet of 1800 calories. For some of you, the total amount of carbohydrates in this meal plan may seem overwhelming. Some people may benefit from a low-carbohydrate diet. First, it is important to note that 1800calorie meal plans do not work for every person, and this is especially true for people with diabetes. For some people, the total amount of carbohydrates in this meal plan may be too high. Some people with diabetes benefit from eating a low carbohydrate diet. This special meal plan is created for people looking for 1800calorie diet plans. In it, you get three carbohydrate-controlled meals, a snack, and a dessert, totaling 1,800 calories (about 500 calories per meal, dinner is about 600 because it includes about 200 calories for dessert and breakfast).

BREAKFAST

·         8 ounces almond milk

·         6 ounces low-fat plain Greek yogurt

·         4 ounces silicon tofu

·         1/2 medium banana (about 4 ounces)

·         1/2 cup frozen, whole strawberries

·         2 tablespoons ground flaxseed meal

·         1 serving protein powder (whey, cannabis, or whatever other option you like) * aims to choose a basic flavor that does not contain sugar

·         Cinnamon and Vanilla Powder (not required but can add flavor)

·         Coffee with 1 Tbsp. and half

Nutrition Facts: 490 calories, 46 grams carbohydrates, 15.3 grams fat, 2.7 grams saturated fat, 26 grams sugar, 10 grams fiber, 45.7 grams protein

LUNCH

Corn, Tomato, and Avocado Salad:

·         1 cup chopped lettuce (spinach, mixed greens, romaine)

·         1 cup diced tomatoes

·         1 cup Corn (use roasted and cob cut or frozen)

·         1/4 fresh avocado (diced)

·         1 teaspoon olive oil with balsamic vinegar

·         1/29 "whole wheat powder (grated slightly)

·         Roast 4 ounces of grilled chicken, canned tuna (dried), or turkey

Mix the roasted corn, tomatoes, salad dressing, and avocado together while the corn is still hot. Chill and grind the lettuce and serve with toast

DINNER

Grilled Chicken and Broccoli with Brown Rice

·         1 chicken breast (about 6 ounces)

·         2 tablespoons olive oil

·         1 teaspoon garlic powder

·         1 pinch black pepper

·         Cut 2 cups raw broccoli into a spear (can substitute for frozen or any other non-starchy vegetable)

·         2/3 cup cooked long-grain brown rice

·         1 tbsp. sunflower seeds

·         3/4 cup of blueberries with 2 dark chocolates

Rub the chicken breast with olive oil and sprinkle with black pepper and garlic powder and grill. Place the broccoli in a microwave-safe bowl, pour a little water over the top, and cover with plastic wrap. Microwave for 60 seconds, or until soft. If you don't want to use your microwave, steam the broccoli in a saucepan with a small amount of water. Add a teaspoon of olive oil and garlic powder to taste. Cook rice as per package instructions and sprinkle with sunflower seeds.

Nutrition Facts: 600 calories, 64 grams of carbohydrates, 16.6 grams of fat, 5.2 grams of saturated fat, 19.5 grams of sugar, 53 grams of protein, 11.3 grams of fiber

MIDDAY SNACK

·         15 baby carrots or 1 small apple

·         1 1/2 tbsp. peanut butter

Spread peanut butter on apple slices (or carrots)

Nutrition Facts: 194 calories, 17.1 grams carbohydrates, 12.3 grams fat, 1.5 grams saturated fat, 9.3 grams sugar, 7 grams protein, 4.1 grams fiber.

1600 CALORIES DIET PLAN – A COMPLETE GUIDE

 

High protein diets satiate you, help build lean muscle and make your body take more energy to digest - thus increasing your metabolism a little bit. A high-protein diet means that about 30 percent of your daily calories come from protein sources - 10 to 20 percent have been recommended by the United States Department of Agriculture. An effective weight loss technique could be following a nutritionally balanced diet. By allowing 1, 600 calories per day, enough energy is provided for most people, but there is a substantial reduction in calories for weight loss. Following a Healthy Food Guide to a high protein diet can be an effective weight-loss technique.

A 1,600 calorie diet plan should be divided evenly during the day to allow you to refuel so that your metabolism can stay revved up and keep your energy levels constant. Very few meals throughout the day starve you to Prevents eating, thus preventing excess food intake. Try to consume 400 calories each for breakfast, lunch, and dinner and reserve 200 calories for every two breakfasts. Breakfast time options are pre-workout, mid-morning, post-workout, or mid-afternoon. A diet plan for weight loss should not neglect fats and other macronutrients of carbohydrates. Try to get 25 to 30 percent of your daily calories from monounsaturated fat and 40 to 45 percent of your calories from healthy carbohydrates.

Types of food

A healthy diet chart typically includes meat, poultry, fish, eggs, low-fat dairy, and whey protein. When dieting, look for the thinnest sources possible and touch all visible fat from meat and poultry. Don't forget to include vegetarian sources of protein such as soy or beans combined with brown rice. Healthy carbohydrates include whole grains, vegetables, and sweet potatoes. Find monounsaturated fats in olive oil, nuts, and avocados - be sure to stick to modest portion sizes, as these products are calorie-dense and easily put you at the 1, 600 calorie limit.

The potential

The amount of weight you lose on a 1,600 calorie diet plan is highly dependent on your weight, current calorie intake, and level of activity. Try to keep the food diary for a week or so depending on how many calories you currently consume. If you believe that there are about 2, 200 calories per day, you can lose about 1. 2 lbs. 1, 600 calories per week. Do your exercise to burn 400 calories per day, and lose 2 lbs. per week.

Advantage

Because protein takes longer to digest than many carbohydrates, you may take longer and feel more satisfied with low calories following a high protein diet. Supplementing your high protein options with high-volume green vegetables and whole grains you can be satisfied by providing important nutrients. Following a 1, 600 calorie diet plan also prepares you for success, because you know how much food you should take at each meal and plan accordingly.

Menu ideas

You are not served to eat only grilled chicken, brown rice, and boiled broccoli for every meal. For breakfast try Greek white yogurt with egg white omelets, whey protein, granola, and berries, or porridge and a sprinkling of cottage cheese. Lunch can consist of frying tofu, a quinoa salad with tuna and chickpeas, or a turkey sandwich on sprouted grain bread. For dinner, stick to protein and vegetables - but keep it interesting. Try sprinkling your chicken with balsamic vinegar and herb soap, roasting, and then sprinkling with blue cheese. Use mashed cauliflower as an alternative to rice or potatoes.

What to do and what not to do

What to do

1. Eat healthy fat to lose weight
2. Eat 2-3 hours before bedtime
3. Create healthy swap
4. Follow the smart tips for dining out

What not to do

1. Don't starve yourself
2. Do not dehydrate yourself
3. Do not eat if you don’t feel like eating
4. Nor eat too much-saturated fat

1200 calorie diabetic diet plan – 3 Day diet plan

This 1200 Calorie diabetic diet plan for weight loss is designed for three days. A Diabetic 1200 calorie meal plan includes Breakfast, Lunch, and Dinner. For some dishes, the ingredients are for several servings.

If you do not know whether this diet plan against belly fat is suitable for your personal energy consumption, we recommend that you first determine your energy consumption with a precise fitness bracelet.

DAY 1

Breakfast

Apple cinnamon porridge

Ingredients for 1 serving:

·         35g oatmeal

·         125g semi-skimmed milk (1.8% fat)

·         25g water

·         80g low-fat curd cheese

·         ½ apple (approx. 80g)

·         Some liquid sweetener

·         Some cinnamon

Preparation:

1.) Put the oat flakes with the milk and the water in a saucepan and bring to the boil while stirring constantly. Let simmer until thick paste forms.

2.) Stir in the low-fat curd cheese and season everything with a little liquid sweetener.

3.) Pour in a bowl and put the chopped apple on top. Sprinkle some cinnamon on top as well.

Nutritional values ​​per serving:

·         292 kcal

·         5.3g fat

·         39.1g of carbohydrates

·         20.5g protein

 

Lunch
Salad with lemon yogurt dressing and smoked salmon

Ingredients for 1 serving:

·         90g smoked salmon

·         1 hand salad (50g)

·         ½ paprika

·         2 slices of crispbread (22g in total)

·         60g yogurt, 1.5% fat

·         Some freshly squeezed lemon juice

·         4 teaspoons of olive oil

Preparation:

1.) Mix the yogurt and olive oil and add a small amount of lemon juice. Then add the lettuce and the chopped paprika and mix.

2.) Roll up the smoked salmon and place it on a plate. Put the lettuce next to it.

3.) Enjoy with the crispbread.

Nutritional values ​​per serving:

·         419 kcal

·         24.2g fat

·         21.6g of carbohydrates

·         26.5g protein

Dinner
Carrot kohlrabi with minced meat

Ingredients for 3 servings:

·         500g lean minced meat, max. 6g fat per 100g

·         350g tomato puree

·         40g cream / whipped cream

·         350g carrots (peeled)

·         300g kohlrabi (peeled)

·         2 medium onions

·         110g Gouda cheese

·         2 teaspoons of oil

 Preparation:

1.) Preheat the oven to 175 ° C temperature

2.) Cut the carrots and kohlrabi into pieces. Let them cook for 8 minutes.

3.) Fry together the chopped onions and minced meat and add 3 teaspoons of oil. As soon as the meat is almost cooked through, add the tomatoes and cream. Then let everything simmer a little longer.

4.) Take out the cooked vegetables and put them in a baking dish. Pour the minced meat sauce and spread the cheese over it.

5.) Bake it for 15 to 20 minutes until the cheese turns slightly brown and the meat is cooked through.

Nutritional values ​​per serving:

·         514 kcal

·         25.0g fat

·         26.2g of carbohydrates

·         47.8g protein

Before proceeding to Day 2, let me make it crystal clear that a 1200 Calorie diabetic diet plan for weight loss is not appropriate for everyone. This calorie level might be too low for many diabetic people that it may cause metabolism to work improperly. However, 1200 calories will be enough for many people depending on their weight, height, and age.

DAY 2

Breakfast
Omelet with feta and paprika

Ingredients for 1 serving:

·         2 eggs, size M

·         1 paprika, the color of your choice

·         ½ onion

·         3 teaspoons of oil

·         20g feta

Preparation:

1.) Cut the bell pepper into pieces and chop the onions. Add 2 teaspoons of oil in a pan, add onion and paprika and sauté. Then set aside on a plate.

2.) Whisk the eggs in a bowl. Add one more teaspoon of oil to the pan and heat. Pour in the eggs.

3.) Cook on low heat until they are almost thickened. Now turn it over. Place the paprika, feta, and onion in the middle of the omelet and then fold it up.

Nutritional values ​​per serving:

·         300 kcal

·         19.3g fat

·         14.7g carbohydrates

·         17.7g protein

Lunch
Buddha Bowl with bulgur, meat, and feta

Ingredients for 1 serving:

50g meat, low in fat (max. 3g fat per 100g)

50g feta

35g bulgur

1 hand salad (50g)

1 hand raw vegetable of choice (75g)

2 teaspoons of olive oil

20g apple cider vinegar

Preparation:

1.) Pour 100 g boiling water in a bowl and put the bulgur in it. Then let it cool down.

2.) Put the salad in a box, put the meat and feta next to it. Now add raw vegetables to it.

3.) Add 20g apple cider vinegar and 2 teaspoons of olive oil to the cooked bulgur, then also put in the box.

4.) Mix everything together and enjoy before eating.

Nutritional values ​​per serving:

398 kcal

17.5g fat

29.7g of carbohydrates

27.2g protein

Dinner
Chicken breast trays with roasted vegetables

Ingredients for 2 servings:

·         350g chicken breast fillet (2 pieces)

·         70g mozzarella

·         55g red pesto

·         300g zucchini

·         200g carrot

·         5 teaspoons of olive oil

·         1 medium onion

 Preparation:

1.) Preheat the oven to 175 ° C temperature

2.) Cut the mozzarella into slices. Put 3 to 4 cuts into the chicken breast fillet from above, but not thoroughly.

3.) Then put some pesto on it and fill the pockets with the mozzarella.

4.) Let it bake for 25-30 minutes.

5.) In the meantime, cut the onion into half rings and the carrots and zucchini into slices.

6.) Bring 5 teaspoons of olive oil to medium heat in a pan. First, sauté the onion in it. Now add the carrots and zucchini and sauté them until they are crisp to your desire.

Nutritional values ​​per serving:

·         503 kcal

·         24.8g fat

·         14.9g carbohydrates

·         51.2g protein

The above mentioned 1200 Calorie diabetic diet plan for weight loss helps to balance blood sugar level. While at the same time, it is a real treat for your taste buds as it features some of the yummiest foods that are suitable for a diabetic person. You can also follow this Healthy Diet Chart to add more variety to your daily consumption.

Day 3

Breakfast
Protein-rich smoothie

Ingredients for 1 serving:

·         150g  low-fat curd cheese

·         1 medium banana (100g)

·         15g ground almonds

·         150g water

·         Some cinnamon

·         Some liquid sweetener

Preparation:

1.) Put the low-fat curd cheese together with the banana and the ground almonds in a blender.

2.) Add 150g of water and then add a splash of liquid sweetener and a little cinnamon to the remaining ingredients.

3.) Turn on the blender and let the mixture blend until it is nice and creamy.

Nutritional values ​​per serving:

·         292 kcal

·         8.6g fat

·         30.6g of carbohydrates

·         25.0g protein

Lunch
Feta peppers with lettuce

Ingredients for 3 servings:

·         3 red pointed peppers

·         200g cottage cheese

·         2 eggs, size M

·         150g feta

·         400g mixed salad

·         40g olive oil

·         45g apple cider vinegar

·         Oregano

Preparation:

1.) Halve the peppers and remove the seeds. Preheat the oven to 175 ° C temperature.

2.) Mix the cottage cheese, eggs, crumble, and the feta. Add some oregano and mix well

3.) Fill into the pepper halves and bake them for about 20 to 25 minutes until the mixture is thick and cooked through.

4.) For the lettuce, mix a third of the total amount of the mixed salad, the olive oil and the apple cider vinegar and serve with it.

5.) Store the remaining prepared peppers in a cool place and consume them for the next 2 days.

Nutritional values ​​per serving:

·         413 kcal

·         29.0g fat

·         12.4g of carbohydrates

·         22.6g protein

Dinner
Gratinated salmon

·         Ingredients for 2 servings:

·         300g salmon fillet with skin

·         600g spinach leaves, frozen and thawed

·         50g mozzarella, grated

·         50g sour cream

·         1 medium onion

·         2 cloves of garlic

·         1 teaspoon oil for frying

Preparation:

1.) Peel the onion, cut in half, and then cut into rings. Finely chop the garlic. First fry the onion in 1 teaspoon of oil, then add the garlic and roast briefly as well.

2.) Take out and add the thawed spinach leaves. Stew, stirring frequently, until a little softer. Season to taste with salt and pepper. After cooling it down, mix some sour cream.

3.) Preheat the oven to 175 ° C temperature. Cut the salmon fillet into 2 pieces and add some salt and pepper. Put a heavy layer of spinach on the salmon and sprinkle the mozzarella on top.

4.) Then the salmon is gratinated. It might take 20-25 minutes until the salmon is cooked through. Serve it with the remaining spinach.

Nutritional values ​​per serving:

522 kcal

31.2g fat

17.0g carbohydrates

45.3g protein

 

Thank you for following this 3 Day 1200 Calorie diabetic diet plan for weight loss. The Healthy Food Guide listed here contains approximately 1200 kcal per day. Depending on the food used, the nutritional values ​​may vary slightly. We hope you find this plan inspirational and informational.