When creating a weight loss diet, it is important to focus on healthy foods and proper diet routines. A proper weight loss diet will help you shed the pounds and keep them off assuming that you continue to maintain your health. It might take some time to loose the ideal amount of weight but your patience and hard work will pay off.
Never Ever starve your body! Even if you are really desperate to loose weight, starving yourself is not an option as it is not a healthy way to accomplish your weight loss goals. You might end up losing a lot of weight, but you will be weak and prone to sickness and the minute you get back on a regular diet, you will gain all the weight back. Also your ultimate goal when trying to loose weight is to loose fat. By not feeding your body, it will enter into a starvation mode where it does its best to store and hold on to fat reserves. Instead it will use your muscle mass up first as fuel while trying to hold on to fat reserves as long as possible and the last thing you want is to loose muscle while keeping fat. After all muscles make you look good!
The first thing you need to do in order to figure out your weight loss diet is to calculate how many calories you need to consume in order to maintain your body weight. To do that use an online calorie calculator. After making your calculations, subtract 500 additional calories to that number and that's how much you need to consume to loose weight. It's as simple as that!
Next you need to divide those calories up into several small meals spread out throughout the day. I recommend dividing them up into at least 5 separate meals consumed about 3 hours apart. Eating constantly triggers your body to let go of fat deposits as it is constantly provided with enough nutrition and fuel to maintain its day-to-day functions. In addition, by eating constantly your metabolic rate will increase which will you loose weight faster.
Knowing the amount of calories to consume in order to loose weight is important, but it is also important to calories come from the right distributions of fats, carbohydrates, and proteins. 25% of your total calories should come from fats, 30% from proteins, and 45% from carbohydrates.
To break this down into grams, you follow a simple formula. 1 gram of fat has 9 calories, 1 gram of protein has 4 calories, and 1 gram of carbohydrate also has 4 calories. You can use this information to create your own weight loss diet depending on how many calories you need to consume to loose weight.
My Weight Loss Diet
Breakfast
* 3 Boiled Egg Whites (take out the yellow stuff, it's no good)
* 1 glass of orange juice
* 1 bowl of strawberries (you can eat a fruit of your choice)
* 2 slices of whole wheat/whole grain toast
Snack
* Lean turkey/tuna sandwich
Lunch
* 1 serving of pasta
* 2-4 ounces of chicken
* 1 serving of vegetables
Post-Workout Snack
* Protein Shake with low fat milk or water
* 1 banana
Dinner
* 1 cup of brown rice
* 4-8 ounces of fish
* 1 serving of vegetables
Late-Night Snack
* Protein Shake with low fat milk or water
This is a sample weight loss diet I have used in the past. Now I have to admit that I have never been overly large, but there was a time during my bulking up stage that I did get quite pudgy. I was able to loose weight by working out and following this diet (while changing it up a bit).
There is no perfect diet. All diets, as long as they are healthy and contain the right proportions of carbohydrates, proteins, and fats, will be equally effective in helping you loose weight. You can change things up until you find a diet with foods that you like to eat. If the foods are more to your liking you will be more like to stick with the diet. Just make sure to keep you calorie count in check and eat healthy food and you will see results in no time.
That's it! So get started and loose that weight. For additional tips and information be sure to check out my weight loss routine.
