How This Helps
Weight loss occurs when food portions are controlled and activity increases. Nutritional suggestions for women between ages 18 and 60 who have been diagnosed by a medical professional as obese are to follow a 1200-calorie a day meal plan that is devoid of highly processed foods, sugar, sodium, saturated fat, and higher in protein,fiber, and nutrients. Men between ages 18 and 60 diagnosed with obesity are to follow a 1600-calorie a day meal plan with the same food recommendations.
Science and Research
According to the U.S. Department of Health and Human Services and the Centers for Disease Control and Prevention common causes of excess weight are health concerns, emotional issues, portion control, lack of sleep, an absence of physical activity, and genetics. Health weight loss, along with improvements in health-related issues such as hypertension and Type 2 Diabetes is possible when you shift your focus away from processed foods and inactivity, to making healthy food choices and activity a part of your daily diet plan and life.Foods that promote healthy weight loss are seafood, lean meats free of excess fat, eggs, beans and legumes, fresh or frozen vegetables, limited amounts of fresh fruits and berries, low-fat dairy, whole grains such as quinoa and brown rice, and healthy fats like olive oil and coconut oil.
As a certificated holistic weight loss consultant and a person who has maintained a 40-pound weight loss, I have the resources to help you reach your healthy weight loss goals, and learn maintain your hard-earned weight loss. It starts with serving healthy foods in your diet you find satisfying and learning to cook nutritious meals in your own kitchen. When you’re short on time, you’ll discover how to make healthier choices when you shop for convenience foods or dine out.
One-day Sample Menu for Healthy Weight Loss Diet:
With the abundance of conflicting information available regarding how many servings from each food group you should eat, experience tells me that moderation is key. Emphasis should be placed on lean proteins, complex carbohydrates like vegetables and fruits, and healthy fats at each meal and snack. A simple method to ensure a meal is balanced is to aim for a plate with ¼ protein, ¼ starchy vegetables, fruits or grains, ½ non-starchy vegetables or leafy greens, and ½ – 1 serving of healthy fats (1 – 2 tablespoons low-calorie salad dressings or ½ tablespoon oils.)
This one-day sample menu for healthy weight loss has a total of 1200 calories and meets the nutritional requirements stated above.
