At the end of every year, it is not uncommon for people to make a series of resolutions for the new year. Well, one of the most common is to lose weight. Have you reached your weight loss target earlier this month?
If not, maybe your diet is not right. Do not give up! You can try the following week’s diet menu.
Nutritional Fulfillment is Still Important for Weight Loss
Diet to lose weight doesn’t mean you don’t eat carbohydrates, calories, sugar, and so on. However, certain intakes must be reduced in portion to reduce fat levels in the body.
“The actual diet menu is still based on a balanced nutritional intake. The goal is that the body can still function properly and correctly. So it’s not about stopping eating certain nutritional intakes, but there are some intakes that must be limited,”.
Calories in refers to the calories you get from the food you eat. Meanwhile, calories out are the number of calories you burn each day. If the two are not balanced, weight gain will inevitably occur.
The three main processes by which the body burns calories are:
Basic metabolism, where the body uses the majority of calories from food to maintain some basic functions, such as heart rate. This part is usually called the basal metabolic rate (BMR).
Digestion is also part of the calorie burning process. About 10-15 percent of the calories you eat are used to facilitate digestion. This is known as the thermic effect of food (TEF). The amount varies based on the food you eat.
The last is physical activity. When the number of calories you consume from food matches the number of calories you burn to support metabolism, digestion, and physical activity, your weight will remain stable.
Weight loss requires a calorie deficit. From a biological perspective, you need to eat fewer calories to lose weight. Some studies even suggest that what you eat is more important than how much you eat.
In order for your diet business to be more planned, you can try a list of healthy diet menus this week:
Breakfast: boiled egg and a glass of milk
Lunch: brown rice, chicken breast and vegetables
Dinner: fruit salad
Breakfast: egg omelette with avocado
Lunch: Grilled Salmon and baby potatoes
Dinner: toast and a glass of milk
Breakfast: smoothie bowl
Lunch: low-calorie pasta (can use mushrooms)
Dinner: caesar salad
Breakfast: toast with jam and a glass of milk
Lunch: boiled potatoes, boiled chicken breast and vegetables
Dinner: smoothies with coconut water, cut fruit and nuts
Breakfast: bacon and eggs
Lunch: stir-fried vegetables (without rice)
Dinner: steak and mashed potato
Breakfast: omelette and yogurt
Lunch: Balado fish and tempeh
Dinner: Grilled fish and vegetables
Breakfast: scrambled eggs, bacon and yogurt
Lunch: grilled chicken and vegetables
Dinner: vegetable salad with sesame dressing
“You can follow the diet menu for the week above. But it would be better if every lunch menu and dinner menu still contained carbohydrates, protein, and vegetables. Fruit salads or smoothies can also be used as snacks at night or lunch breaks,”.
That’s a week’s healthy diet menu that you can try. You don’t always have to eat boiled or steamed, the food menu above is guaranteed to be delicious!