Healthy Meal Plans Biography
Source:- Google.com.pkExercise is important when it comes to shrinking your waistline, but for best results, you also need to pay attention to what you’re eating. To help kickstart your efforts, we asked Dr. Melina Jampolis, a physician nutritionist (a medical doctor who specializes in nutrition counseling) for her top weight-loss tips and flat belly foods. Here’s her take on how to lose inches, gain energy and feel great.
Rule 1: Aim to eat about 1,500 calories a day (three 400-calorie meals and two 150-calorie snacks). Balance your diet with low amounts of fat (less than 30% of total daily calories), moderate carbs (40-50%) and moderate amounts of protein (20-25%). Add an additional 100-150 calorie snack if you are taller than 5'6", very active or more than 30 pounds overweight.
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Rule 2: Include some form of protein with each meal or snack, whether that’s lean meat or poultry, low-fat dairy or plant-based protein sources like nuts or beans. Protein is important for building lean muscle and it will also help you feel more satisfied. Include small amounts of healthy fat with each meal/snack to keep you fuller longer and to improve the absorption of fat-soluble vitamins. And cut back on your amount of refined carbs (think: white rice, bread, pasta, plus cakes, candies, cookies). At the same time, eating whole grains in moderation (3 servings per day) can help decrease belly fat. Whenever possible, choose whole grain, high fiber options.
Rule 3: Try to have no more than 2,300 mg of sodium in your daily diet. Too much of the mineral can you can leave you feeling bloated and undermine your results. Slash your intake by avoiding packaged and canned foods as much as possible and reaching for the whole, unprocessed kind instead. While shopping, look for low-sodium broths, soups, lunch meat, and so on. While cooking, season with herbs and spices before grabbing the salt shaker. Avoid packaged, processed foods (the less you eat of these, the better!)
Rule 4: Drink lots of water! Aim to drink at least eight 8 oz glasses of water or seltzer a day. Keep a water bottle on your desk or take it with you on the go to help you stay hydrated.
A Low Carb Diet Meal Plan
What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.
Consider all of this as a general guideline, not something written in stone.
The Basics
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.
Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, artificial sweeteners, “diet” and low-fat products and highly processed foods.
Foods to Avoid
Overweight Man Eating Cake
You should avoid these 7 foods, in order of importance:
Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.
Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.
High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
“Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.
Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.
You MUST read ingredients lists, even on foods labelled as “health foods.”
Low Carb Food List – Foods to Eat
You should base your diet on these real, unprocessed, low-carb foods.
Woman Holding Salad
Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.
Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
Eggs: Omega-3 enriched or pastured eggs are best.
Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
Fruits: Apples, oranges, pears, blueberries, strawberries.
Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.
If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.
Maybe Eat
Sweet Potato
If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs.
Tubers: Potatoes, sweet potatoes and some others.
Non-gluten grains: Rice, oats, quinoa and many others.
Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).
You can have these in moderation if you want:
Dark Chocolate: Choose organic brands with 70% cocoa or higher.
Wine: Choose dry wines with no added sugar or carbs.
Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.
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Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
Healthy Meal Plans Health Tips For Men In Hindi In Urdu Before Marriage Pdf Before Marriage In Urdu Over 50 In Hindi Language In Tamil In Hindi Pdf In Tamil Language
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