DIET PLAN TO LOSE WEIGHT: WHAT SHOULD YOU DO?

A diet plan to lose weight should, ideally, be done in a personalized way, considering individual nutritional goals and needs.

A diet plan to lose weight should be done according to the energy needs of each individual, which in turn are determined by factors such as age, sex, height, basal metabolism and level of physical activity.

They may also be influenced by special situations, such as pregnancy and lactation or certain pathologist, such as kidney disease.

Therefore, it is important to always keep in mind that a plan suited to your needs must be done in a personalized way by a professional in the area of Nutrition. 
However, there are certain guidelines that can (and should!) Be followed by everyone, and looking at an example of a weight loss diet plan can help you to adapt and/or change some of your eating errors.

WEIGHT LOSS: HOW DOES IT OCCUR?

Physiologically, weight loss is related to intake vs. calorie expenditure - weight loss occurs if you consume fewer calories than you spend, that is, if there is a "calorie" deficit. 

Although the ideal way to lose weight is based on the conjugation of caloric restriction and the practice of physical exercise, diet is the predominant factor in this equation. This is because it is considerably easier to cut 500kcal (the so-called "calories") in our daily diet than to spend the equivalent while exercising: note that a run on the 20-minute walker spends an average of 200kcal and a cream cake provides, on average, 298kcal.

Although a diet plan to be something that differs between individuals, there are some healthy and balanced diet rules that can be applied transversely. These include: 

• Consume foods of plant origin, such as bread, pasta, rice, vegetables, vegetables and fresh fruit daily (5 servings per day);
• Eat 2-3 servings of lean dairy products daily;
• Consume at least two servings of fish, poultry, legumes and eggs per week;
• Do not exceed 2 servings of red meats and 1 serving of processed meats per week;
• Consume sweets at most 2 times a week.
• Opt for olive oil as the main source of fat in your diet;
• Using herbs and spices as a substitute for salt will bring benefits to your health!

Try to combine healthy eating with physical activity. If you do not like gyms and are not a racing fan, you may want to try out an alternative such as swimming or water aerobics. Another option is to enjoy the warmth and the long summer days and take a 45-minute walk to an hour a day.

DIET PLAN FOR WEIGHT LOSS: EXAMPLE

A 1800 kcal plan meets the needs of an adult with mild physical activity. In this way, and to promote weight loss, the diet plan for slimming presented is around 1500-1600kcal, depending on the options chosen. Approximately similar alternatives are given for each meal, thus making them less monotonous.

1. BREAKFAST

• 200ml of lean milk (72kcal) or 200ml of soy drink (80kcal)
• 2 slices of bread "Shape" - for sale in supermarkets like Continente and Pingo Doce (154kcal)
• 1 teaspoon peanut butter or 2 tablespoons fresh cheese to spread (30kcal)

Total: 264kcal 

or

• 1 Natural or flavoured yoghurt (45kcal)
• 60 Grams of unflavoured corn or oat flakes (222kcal)
• 10 Raspberries (10kcal)

Total: 277kcal 

MIDDLE OF THE MORNING

• 1 Yogurt gelatine (45kcal) + 1 crackers rice (12kcal)

Total: 57kcal

or

• 1 serving of fruit (60kcal)

3. LUNCH

• Vegetable soup (150gr of vegetables + 1 teaspoon of olive oil) = 85kcal

+

• 90gr of chicken breast (175kcal)
• 50gr of vegetables - such as spinach, carrots, broccoli, courgette or eggplant. Lettuce, (12.5kcal)
• 60gr of integral fusilli mass (75kcal)

Total: 262.5 kcal

or

• 100gr of salmon (142kcal)
• 60 grams of carrot rice (75kcal)
• 1/3 Salad dish (with vegetables such as lettuce, arugula and watercress)
•   8 Cherry Tomatoes - 24kcal

Total: 241 kcal 

4. SNACK 1

• 1 serving of fruit (60kcal)

or

• 1 Gelatin without sugar (10kcal) + 1 queijinho Babybell lean (50kcal)

5. SNACK 2

• 100gr of cheese quark (50kcal) + 3 nuts (80kcal).

Total: 130kcal 

or

• 4 crackers rice crackers (48kcal) + 1 teaspoon peanut butter (30kcal) + 1 cup 200ml of juice light nectar (50kcal)

Total: 128kcal

6. DINNER

• 1 Vegetable soup - 150gr of vegetables (40kcal) + 1 teaspoon of olive oil (45kcal) = 85 kcal

+

• 100gr of grilled sea bass (124kcal) + 1 small sweet potato (54kcal)

Total: 261kcal 

or

• 90 grams of turkey strips (140kcal) sauteed with 100gr of vegetables such as spinach, broccoli, courgette, carrot or aubergine (50kcal)

Total: 273kcal 

7. SUPPER

• 1 sugarless gelatin - 10kcal

In this example of diet plan to lose weight, the daily energy value is around 1100 kcal .

However, it is still necessary to consider the fat used in both the confection and the seasoning of the food - using a total of 8 teaspoons of olive oil (one teaspoon corresponds to 5 grams, which in turn supply 45 kcal) will total about 360 kcal in fat.

Thus, this diet plan for weight loss provides between 1500 to 1600kcal, depending on the options selected.

Tip: If you are on vacation, try not to neglect completely:

1. You do not have to completely give up the famous Berlin Balls - but keep in mind that one without cream is around 400kcal and the cream version can reach 600kcal!
2. You can eat an ice cream ball from time to time: in this case, try to choose the ice cream that is made from water and avoid the options made with cream.
3. Spend calories in a fun way on the beach, practising sports such as racquets, football or beach volleyball with family or friends.
4. Try, still, make your walk by the sea - it's much easier when the view is nice!

It is worth remembering that this is just an example of a diet plan to lose weight and that for an adequate and personalized diet is essential the accompaniment of a Nutrition professional.

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