Lose weight up to 20 kg
Lose weight up to 20 kg? Your diet is one of the most important factors in losing weight, if not the most important one. What you eat plays a huge role in whether you lose or gain weight, regardless of exercise and other lifestyle choices. Unfortunately, it’s hard to know what you should eat to lose weight effectively, so here are some tips on including high protein and high fiber in your diet and lose weight up to 20 kg over time.
The health benefits of protein
Protein is essential for our bodies. It is an important part of every cell, tissue, organ, muscle, and bone in our body. The benefits of consuming a high-protein diet for weight loss include:
• Packed with energy:
Protein-rich foods are extremely satisfying—meaning you’ll feel fuller longer—and will give you more sustained energy.
• Supporting lean muscle mass:
Lean muscle mass helps us burn calories at rest and also makes it easier to build lean muscle when we’re working out.
• Boosting metabolism:
Protein triggers thermogenesis, which increases your metabolic rate and can help boost fat burning.
• Lowering blood pressure:
Consuming more dietary protein may lower blood pressure. In one study, people who ate a high-protein diet had lower systolic blood pressure (the top number) than those who ate a low-protein diet.
• Helping maintain healthy bones:
Eating plenty of high-quality protein throughout life can help protect against osteoporosis later on by helping preserve bone density as we age and preventing calcium from being excreted from our bones into our urine.
High protein foods for weight loss
If you’re on a high-protein diet for weight loss, focus on organic, unprocessed sources of protein. Fish is excellent. Beef, chicken, pork and eggs are also high-quality options.
It’s important to include lean cuts of meat in your meals (e.g., breast versus thigh), as well as skinless poultry with low-fat dairy options like skim milk or low-fat yogurt for calcium intake.
Soy products such as tofu and tempeh are high in both protein and fiber, making them ideal additions to a high-protein diet menu.
Nuts such as almonds, cashews and walnuts are great snack options that can help you feel full between meals without blowing your calorie count for the day. You should also be sure to eat plenty of fruits and vegetables throughout your high-protein diet.
This will ensure that you get enough vitamins, minerals and antioxidants from plant-based foods. Fiber is an essential component of any high-protein diet plan because it keeps you feeling full longer by slowing digestion, which reduces hunger pangs.
The suggested daily take in of fiber is 25 grams/day for women and 38 grams/day for men. High-fiber foods include whole grains, beans, peas, lentils and most fruits and vegetables.
The health benefits of fiber
If you’re trying to lose weight, fiber may be one of your best allies. Not only is it low in calories, but high-fiber foods help keep you feeling full and satisfied for hours. A fiber-rich diet is often a naturally healthy one as well—so make sure those at-risk populations are getting enough!
List of High Fiber Foods
Asparagus; Bamboo shoots; Beans (kidney, black); Beet greens; Bok choy; Broccoli; Brussels sprouts; Cabbage (red and green); Carrots; Cauliflower; Celery; Chard (Swiss); Collard greens Corn (on cob); Dandelion greens Eggplant Garlic Greens: kale, collards, mustard greens, turnip tops
Herbs: parsley, cilantro Horseradish Leeks Lettuce (all varieties) Mushrooms Okra Onions Peas Peppers: bell peppers and hot peppers Potatoes Radishes Rhubarb Rutabaga Shallots Spinach Squash: summer squash and zucchini Strawberries Tomatoes Turnips Watercress Zucchini
Fibrous Foods for Weight Loss
Fibrous foods like broccoli, kale, and spinach can help you lose weight up to 20 kg. And contrary to popular belief, eating more veggies doesn’t mean piling on more calories—fibrous foods actually contain fewer calories than their solid counterparts!
But if you’re new to fibrous foods, start slow: too much volume will only mean longer trips back to nature’s restroom. High-protein Diet Plan for Weight Loss: High-protein diets are a great way to burn fat quickly.
This 7-day plan is designed for people who want to lose weight up to 20 kg but still get enough nutrients from food. It includes a detailed shopping list, recipes, and helpful tips that will have you feeling full while losing pounds.
Just remember that it’s best not to replace one habit with another; instead of skipping meals or eating fast food when you’re hungry, try snacking on vegetables or nuts instead. You’ll be glad you did!
Fiber helps you lose weight up to 20 kg by making you feel fuller faster, so you eat less. If most of your diet consists of high-carbohydrate low-fiber foods like white bread, pasta, and rice, increase your consumption of high-fiber fruits and vegetables to two servings daily (about 15 grams per serving).
Include high protein in every meal because it boosts satiety. Instead of counting carbs as a measure for macro-nutrients – the main ones being carbohydrates (carbs), proteins, and fats
Use a free online tool such as MyFitnessPal to count protein and fiber grams per serving size so that they account for at least 30% of all daily calories consumed. High Fiber Foods List – Beans & Legumes: Beans are an excellent source of fiber.
Chart for Typical Day (Breakfast, Lunch, Dinner)
A diet plan for weight loss will help you drop those extra pounds you’ve been longing to remove. If a healthy, well-balanced diet makes it easy for you to stick with, follow a step-by-step chart of foods and portion sizes so that making healthier choices is quick, simple and automatic.
On average, men should aim for three meals a day with an afternoon snack while women should have two meals with one or two snacks in between. The chart below outlines what constitutes a typical day on a 7-day diet plan for weight loss.
The numbers represent servings from each food group; eat as much as you like within each group but stay within your daily calorie goal (1,200 calories per day). For example, if you’re aiming to eat 1 cup of fruits and 2 cups of vegetables every day during week 1, eat as much fruit as you want at breakfast (3/4 cup) and lunch (1 cup), but don’t exceed 2 cups at dinner.
And remember: Fruits are always 100 percent carbohydrate free! No matter how many times you go back for seconds, carbs won’t count toward your daily total. While most people can handle eating larger portions at some meals than others, here’s a general guideline to get you started:
for Women under 35 years old : 500 cals per meal
for Women over 35 years old : 600 cals per meal
for Men under 35 years old : 700 cals per meal
for Men over 35 years old : 800 cals per meal
and an afternoon snack of about 150 calories (example : 1 apple) and a bedtime snack of about 200 calories (example : 2 tangerines)
For each meal, you should eat:
– 3 servings from breads & grains group
– 2 servings from meat & beans group
– 2 servings from dairy group
– 3 servings from fruits & vegetables group.
7 Day Diet Plan for Weight Loss:
Breakfast: 1 cup cereal with skim milk + 1/2 cup berries + 10 almonds + 10 walnuts
Lunch: 1 serving chicken salad with lettuce, tomato, cucumber and one slice whole wheat bread
Dinner: 6 oz grilled chicken breast with steamed broccoli, carrots and cauliflower And don’t forget that breakfast is just as important as dinner.
In fact, it’s often called the most important meal of the day. Your body needs a healthy start to get you through each day, so make sure you include fruits or veggies at every meal.
If you’re trying to lose weight up to 20 kg quickly and safely, eating more lean proteins like fish or skinless poultry will help keep you feeling full longer while still keeping calories low enough to drop pounds. When choosing a source of lean protein, try not to go over 3 ounces per meal (about 100 grams).
If you’re vegetarian or vegan, eat plenty of beans and legumes (such as lentils) instead of meat; they’re packed with both fiber and protein without any saturated fat.
For example, you could have two scrambled eggs and two slices of whole-wheat toast with peanut butter for breakfast. For lunch, choose a veggie burger on a whole-wheat bun with lettuce, tomato and onion plus an apple or pear.
For dinner, have 2 cups cooked quinoa topped with sautéed spinach and mushrooms plus an orange for dessert. You can also substitute quinoa for rice or pasta in many recipes—just be sure to rinse it before cooking since quinoa has naturally occurring saponins that can taste bitter if left on.
Your Favorite Wounds Will Be Gone With High Protein and Fiber Diet: One of the biggest complaints most people have is weight gain. They are confused on what they should do or take if they want to lose some extra pounds. Adding foods with high proteins as well as food that has a lot of fibers will help you lose weight up to 20 kg faster than you think.
Though, it is very important that you consume these type of food every day, not only if you want to lose weight up to 20 kg but also because of health issues. You can start by consuming one cup of yogurt at breakfast time, an apple during lunch time and chicken breast for dinner.
You can also add beans to any meal you like as long as it contains high protein. Do not forget to drink plenty of water throughout the day (8 glasses). You must follow a healthy diet plan for 7 days before seeing real results!