High-protein foods , such as lean meat, poultry, fish, low-fat dairy, soy and beans, help satisfy hunger better than carbs, according to Harvard Health Publishing. Protein takes longer to digest and forces your body to use slightly more calories.
Diet Plan to Lose 10 Kilograms
Remember to watch your portions , though. Protein-rich foods are not calorie-free. If you eat more than you need, you'll end up gaining weight. Be sure to include a serving of protein with each meal to keep hunger at bay. One large egg , for example, has more than 6 grams of protein. A single cup of nonfat milk provides 8.
Cooked chicken breast skin removed boasts a whopping 26 grams of protein per serving. Like your food choices, how often you eat is an important part of your diet plan when your goal is to lose 10 kilos. For energy and continued hunger control, eat three meals plus one to two snacks each day.
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Keep each meal about the same size. Serve high-protein foods with leafy greens, cucumbers, cruciferous vegetables and legumes — or whole grains.
Breakfast , for example, might be two hard-boiled eggs with a slice of whole wheat toast and a bowl of cantaloupe. Minestrone soup with a grilled chicken salad makes a healthy choice for lunch. At dinner , fill up on broiled salmon, baked sweet potatoes and roasted asparagus.
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Nonfat yogurt, fresh fruit, veggie sticks, low-fat cheese or whole-grain crackers make good snack options. Also, be sure to limit your intake of ultra-processed foods and beverages like soda, sweet tea, cookies, cake, candy and fried foods. These products are high in sugar and trans fats , increasing your calorie intake without offering any health benefits. When it comes to drinks, water makes the best choice.
Reduce Your Calorie Intake
Read more: 10 Body-Fat Burning Moves. Every good weight loss plan should include regular physical activity. Aerobic exercise, such as a brisk walk or a spin class, is a good way to burn off calories. Aim for 60 minutes of moderate-intensity exercise five days a week —a bike ride, jog or water aerobics classes are all great options.
One of the consequences of slimming down is the loss of lean muscle tissue.
As you restrict calories, your body loses muscle along with fat. Muscle helps your body burn calories, so limiting muscle loss can help you lose weight in a couple of ways. It can help prevent the plateau most dieters experience. Second, preserving lean body mass can keep your metabolism humming so you don't need to reduce your calories even further to continue losing weight.
8 Changes To Make If You Want To Lose 10kg Or More
You might be able to offset some of the muscle loss by including strength training in your fitness routine. They both adopted the plan and when I saw my mother three months later she looked absolutely amazing: thinner, younger-looking and glowing! I was struggling to lose the baby weight from my second pregnancy and seeing my parents' success led me to learn everything I could about the nutritarian lifestyle.
A nutritarian diet is a high-nutrient, unprocessed way of eating for health excellence. We don't count calories, focusing instead on eating half a kilo of raw and half a kilo of cooked vegies daily; we forgo oil, choosing intact healthy fats instead like avocado, raw nuts and seeds ; and minimise added sodium intake. I jumped right in and followed the six-week aggressive weight loss plan and lost just over 10 kgs!
Diet Plan to Lose 10 Kilograms
It felt like the weight was just melting off of me but I was still able to enjoy loads of food and I didn't have to worry about "portion control" or counting calories! It seemed the more greens, beans, onions, mushrooms, berries, seeds and fruit I ate, the faster the weight came off.
On the inside I had a tremendous amount of energy and mental focus that I had been severely lacking being the mum of two young toddlers. After about six months on the plan I didn't even feel my digestion after meals, it is an incredible "even" feeling. Before going nutritarian I would feel wiped out and tired after meals, but now I always get a jolt of energy and feel like I want to get-up-and-go after eating. I'm happier and naturally more positive.
But the most profound change I've experienced has been recovering from my life-long struggle with binge eating and overeating. Cleansing my taste buds of the loads of added sugar, salt and man-made hyper-tastes in processed foods made all the difference in healing my food-fixation. I've broken the cycle of endless yo-yo dieting and it feels amazing to finally feel that freedom! Weekly food prepping is the key to turning this into a forever lifestyle! I've helped thousands of readers on my blog, HelloNutritarian.